The biceps are one of the most popular muscle groups to train, especially for those looking to build bigger, stronger arms. However, many people focus solely on training the long head of the biceps, neglecting the short head. This can lead to an imbalanced look and weak points in your arm strength. In this article, we’ll discuss the importance of short head biceps exercises and provide you with a comprehensive guide on how to incorporate them into your workout routine.
What is the Short Head of the Biceps?
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The biceps muscle is completely comprised of two heads: the long head as well as the short head. The long head is located on the outer portion of the arm, while the short head is on the inner portion. The short head is responsible for flexing the elbow and contributes to the overall thickness of the biceps.
Why Train the Short Head of the Biceps?
Training the short head of the biceps is important for several reasons. First, it helps to create a more balanced and aesthetically pleasing look to the arm. Neglecting the short head can result in a disproportionately large long head and a smaller, weaker-looking short head.
Secondly, training the short head can also help to improve overall arm strength. The short head contributes to the overall thickness of the biceps, which can increase the amount of force generated during exercises such as the pull-up or chin-up.
Best Short Head Biceps Exercises
Now that we’ve established the importance of training the short head of the biceps, let’s dive into some of the best exercises to target this muscle group.
Spider Curls
Spider curls are a great exercise for targeting the short head of the biceps. To perform this exercise, stand facing an incline bench and lean forward so that your arms are hanging straight down. Curl the weight up towards your forehead, keeping your elbows stationary.
Hammer Curls
Hammer curls are another effective exercise for the short head of the biceps. Hold a pair of dumbbells with your palms facing inwards and curl the weights towards your shoulders.
Concentration Curls
Concentration curls are a classic bicep exercise that targets both the short and long head of the muscle. Sit on a bench and rest your elbow on your thigh. Curl the weight up towards your shoulder, focusing on squeezing the bicep at the top of the movement.
Reverse Curls
Reverse curls are a great exercise for targeting the brachialis muscle, which runs underneath the biceps and contributes to overall arm thickness. Hold a barbell with your palms facing downwards and curl the weight up towards your shoulders.
Cable Curls
Cable curls are a versatile exercise that can be performed with a variety of attachments, including straight bars, EZ bars, and ropes. Stand facing the cable machine and curl the weight towards your shoulders, focusing on squeezing the biceps at the top of the movement.
Incorporating Short Head Biceps Exercises into Your Routine
Now that you have a better understanding of the importance of training the short head of the biceps and some effective exercises to target this muscle group, let’s discuss how to incorporate them into your workout routine.
First, it’s important to ensure that you’re performing a balanced workout that targets all areas of the biceps. This means including exercises that target both the short and long head of the muscle, as well as exercises that target the brachialis muscle.
One way to do this is to split your biceps workout into two separate sessions. For example, you could perform a short head-focused workout one day and a long head-focused workout on another day. Alternatively, you could include a mix of short head and long head exercises in each workout.
Here is a sample workout routine that focuses on the short head of the biceps:
- Spider Curls: 3 sets of 10-12 reps
- Hammer Curls: 3 sets of 10-12 reps
- Concentration Curls: 3 sets of 10-12 reps
- Reverse Curls: 3 sets of 10-12 reps
- Cable Curls: 3 sets of 10-12 reps
Remember to vary your weights and reps as you progress to avoid plateauing and to continually challenge your muscles.
It’s also important to incorporate rest days into your workout routine to allow your muscles to recover and grow. Aim for at least one or two rest days per week, and make sure to get enough sleep and eat a balanced diet to support muscle growth.
Conclusion
In summary, training the short head of the biceps is crucial for developing balanced, strong, and aesthetically pleasing arms. Incorporating a variety of short head biceps exercises into your workout routine can help you achieve this goal. Remember to focus on proper form, vary your weights and reps, and allow for rest and recovery. With consistent effort and dedication, you can build the arm strength and appearance that you desire.
