Quick & Effective: 5 Short Head Bicep Exercises For Stronger Arms

Are you looking to get rock-solid biceps?

Do you want to develop impressive strength in your arms, not just for the beach body adage but also so that any feat of strength won’t scare you away anymore?

If this is the case, then short head bicep exercises are exactly what your program needs.

Whether it's dumbbell curls or barbell curls that have graced your workouts lately, it's time to give some other movements a shot and focus more specifically on developing those tucked-away upper arm muscles.

With these effective single-joint moves and classic lifts we’ll shape an athletic set of guns with power at your disposal.

Let's explore how contractions will target both heads for stronger shoulders, bolstered forearm grip and wicked forearms – let’s go:

Short Head Bicep Exercises At-Home

Here are a couple of short head bicep workouts that will give a serious boost to your biceps:

1.     Gripzilla Tornado

The Gripzilla Tornado workout offers a range of benefits for forearm and grip strength development.

By following the step-by-step guide, individuals can experience improved muscular strength and endurance in their biceps, forearms and wrists.

Step-By-Step Guide:

• Hold the Gripzilla Tornado firmly in your hands.
• Position the roller at the bottom.
• Set the adjustable resistance to a suitable level for your strength.
• Stand upright with proper posture and feet shoulder-width apart.
• Extend your arms in front of you, keeping them parallel to the floor.
• Start the movement by curling the Gripzilla Tornado upward towards your body.
• Flex your wrists and contract your forearm muscles.
• Maintain a controlled and deliberate motion, avoiding jerking or sudden movements.
• Continue curling until the Gripzilla Tornado reaches chest level, fully contracting your forearm muscles.
• Hold this position briefly to emphasize tension on your forearms.
• Slowly reverse the motion by gradually uncurling your wrists.
• Lower the Gripzilla Tornado back to the starting position.

2.     Spider Curls

Spider curls are effective for targeting the short head of the biceps.

By performing this short head bicep exercise on an incline bench, you isolate the biceps, allowing for a full range of motion and emphasizing the peak of the muscle.

This exercise can help in sculpting and shaping the biceps.

Step-By-Step Guide:

• Set up an incline bench at a 45-degree angle.
• Stand facing the bench and place your chest against the pad.
• Hold a dumbbell in each hand with your arms fully extended and hanging down toward the floor.
• Keep your upper arms stationary and curl the dumbbells toward your shoulders by flexing your elbows.
• Squeeze your biceps at the top of the movement.
• Slowly lower the dumbbells back to the starting position.
• Perform the desired number of repetitions.

3.     EZ-Bar Curls

EZ-bar curls are a classic bicep exercise that primarily work on the short head of the biceps while also engaging the long head.

The angled bar provides a comfortable grip and minimizes wrist strain, making it an excellent choice for adding overall mass and strength to the biceps.

Step-By-Step Guide:

• Load an EZ-bar with the appropriate amount of weight.
• Stand with your feet shoulder-width apart and grasp the EZ-bar with an underhand grip (palms facing upward), hands positioned slightly closer than shoulder-width apart.
• Keep your elbows close to your torso and your upper arms stationary.
• Begin by flexing your elbows and curl the bar up while exhaling.
• Continue to curl until your forearms are vertical to the floor and you've fully contracted your biceps.
• Hold the top position briefly, squeezing your biceps.
• Slowly lower the bar back to the starting position while inhaling.
• Repeat for the desired number of reps.

4.     Cable Curls

Cable curls offer continuous tension throughout the exercise, which can promote muscle growth and definition in the biceps.

They allow for various grip attachments and angles, enabling you to target different parts of the biceps for a well-rounded arm development.

Step-By-Step Guide:

• Attach a straight bar or rope attachment to a low pulley on a cable machine.
• Stand facing the machine with your feet shoulder-width apart.
• Grasp the bar or rope with an underhand grip (palms facing upward) at shoulder width.
• Keep your back straight, and your elbows close to your torso.
• Begin by flexing your elbows and curl the bar or rope towards your shoulders while exhaling.
• Squeeze your biceps at the top of the movement.
• Slowly return to the starting position while inhaling.
• Perform the desired number of repetitions.

5.     Concentration Curls

Concentration curls are among the ideal for short head bicep workouts for isolating the biceps and achieving a deep muscle contraction.

They help to improve the peak of the biceps and strengthen the brachialis, a muscle underneath the biceps.

This exercise is particularly effective for enhancing arm aesthetics and targeting specific muscle imbalances.

Step-By-Step Guide:

• Sit on a bench with your legs spread apart and hold a dumbbell in one hand.
• Place the back of your upper arm against the inside of your thigh.
• Fully extend your arm with the dumbbell, and your palm should be facing forward.
• Keep your upper arm stationary and curl the dumbbell up toward your shoulder by flexing your elbow.
• Squeeze your biceps at the top of the movement.
• Slowly lower the dumbbell back to the starting position.
• Perform the desired number of repetitions for one arm before switching to the other.

Recap

Overall, short head bicep exercises don't have to be complicated or involve a lot of the latest fitness trend equipment.

All you need is access to some basic weights or resistance bands and you can work your way up to having chiseled arms in no time.

Don't forget that proper technique and form are key components of any successful exercise routine, so take your time and focus on building a strong foundation from which to build upon.

Now, what are you waiting for? Put on some music, grab those weights, and get pumping.