12 Short Head Bicep Exercises To Build Thick Upper Arms

Let's begin with the Barbell Curl. It is a classic biceps stretch that targets the short heads of the biceps. This is great for increasing the size of the arm and can be performed anywhere. It should be performed with a controlled form to maximize muscle building and activation.

Steps To Do It:

• Stand and grip a barbell in your hands.
• Flex the barbell at the elbow joint and curl up to the chest.
• Squeeze at the top of the movement and lower the barbell back down.
• Perform 2-3 sets of 8-10 reps with steady movements.

The Hammer Curl is also an effective workout that increases the mass of the bicep's short head and thickens the upper arms. Its action on both the brachialis and biceps helps create balanced arm development and aids in a rounded upper-arm appearance.

Steps To Do It:

• Maintain a proper grip while holding a dumbbell in each hand (palms facing each other).
• Make sure to keep the elbows close to the body during the whole exercise.
• Curl the weights up and keep your forearms vertical.
• Lower the dumbbells back to the starting position slowly.
• Repeat for the desired number of reps.

This short head bicep workout is widely used to develop muscular separation and control. It strictly requires precision and accuracy for proper execution. Dumbbell concentration curl employs only one dumbbell, hence making it suitable for many workout programs.

Steps To Do It:

• Sit on a bench with the feet flat on the floor.
• Rest the elbows against the inside of the thigh.
• Hold a dumbbell in one hand and lock the upper arm.
• Curl the dumbbell toward the shoulder and feel the bicep stretch at the top.
• Do this 12-14 times.

A popular bicep workout that emphasizes controlled movement and muscle isolation is the Dumbbell Preacher Curl. This usually encourages a full range of motion with a proper focus on the biceps throughout the lift.

Adding these short bicep head exercises to our fitness routine gives a special challenge to traditional curls.

Steps To Do It:

• Sit on a preacher's bench by resting the upper arms against the angled pad.
• Carry a dumbbell in one hand with an underhand grip.
• Allow the arms to fully extend with dumbbells hanging down.
• Flex the weight up toward your shoulder.
• Then, drop the dumbbells to the original position.

It is another wonderful exercise that works on the biceps and forearms. Lying on an incline bench promotes greater biceps engagement since it provides a fuller stretch at the bottom of the movement. This variation is a valuable addition to arm exercises because it focuses on peak contraction at the top of the movement.

Steps To Do It:

• Lie on an inclined bench set to a 45-degree angle.
• Let the arms hang down straight.
• Hold a dumbbell with the palms facing each other.
• Curl the dumbbells up towards the shoulders.
• Lower the dumbbells back and repeat.

The upright row is a compound exercise that effectively targets both the shoulders and biceps. When we pull the dumbbells upward toward the chin, the secondary muscles of the biceps are also engaged. This exercise strengthens and stabilizes the shoulders, contributing to the development of the upper arms.

Including an upright row in the workout routine will also help build bigger biceps and define the arms.

Steps to Do It:

• Hold one dumbbell overhead at arm's length.
• Pull the weights straight up toward the chin by keeping the elbows higher than the wrists.
• Press the upper back and shoulders at the top of the movements.
• Do 12-15 repetitions.

Do you want to build a thick upper arm? Alternating Dumbbell Curls are a perfect option for you. They not only strengthen the upper arm but also balance out muscle symmetry.

Moreover, it requires more focus and time to curl one dumbbell at a time. A slow and controlled rhythm is also needed to increase muscular activation.

Steps To Do It:

• Begin by carrying a dumbbell in each hand.
• Keep the elbows close to the torso throughout the exercise.
• Rotate the wrist as you curl one dumbbell up toward your shoulder.
• Curl the other dumbbell while lowering the other dumbbell simultaneously.
• Continue the movement by alternating between the arms.

Cable Curl is a multipurpose workout that uses a cable machine to target the biceps throughout the movement. The Single-Arm Cable Curl is a popular version of this workout that aids with muscle imbalances.

This physical activity minimizes joint stress while promoting greater strength and muscular growth. Furthermore, the weight adjustment feature makes it appropriate for all fitness levels.

Steps To Do It:

• Attach a straight bar in a cable machine's low pulley.
• Take an underhand hold on the bar with the elbows close to the body.
• Curl the bar upward by keeping the elbows still.
• Return and perform the required number of reps.

It is a challenging variation of a regular dumbbell curl workout. The Incline Dumbbell Curl does a great job of working the short head of the biceps. The best stretch is achieved when the bench is set at an angle of 45 degrees for a better performance. Remember to extend arms all of the way for maximum range of motion.

Steps To Do It:

• Sit on an incline bench and hang the arms straight down at the sides.
• The elbows should stay close to the body.
• Curl the dumbbells up toward the shoulders and press the biceps.
• Return to the initial position slowly.
• Repeat for 12 to 14 times.

This is another effective bodyweight exercise that engages the shoulders and short head of the biceps. It helps build thickness and strength in the upper arms. Chin-ups are one of the most important exercises for developing extraordinary arms, as they also contribute to strengthening the grip.

Steps To Do It:

• Grasp the pull-up bar with an underhand grip.
• Initiate a pull of the body upward using the core until the chin is over the bar.
• Keep the elbows close to the body while carrying out this exercise.
• Slowly lower the body back.
• Do this for 10 to 12 number of repetitions.

Cable rope face pulls are an excellent workout for the short head of the biceps and help improve shoulder stability. They’re not just great for aesthetics; they're also highly recommended for injury prevention.

These exercises are beneficial for athletes and weightlifters who frequently engage in pressing movements.

Steps To Do It:

• Attach a rope handle and position the cable machine at chest height.
• Take hold of the rope with both hands.
• Take a step back while extending your arms.
• Pull the rope in the direction of your face by keeping the hands apart.
• Repeat after slowly going back to the beginning position.

The last exercise on the list is Barbell Drag Curls. They are a unique bicep exercise that shifts focus away from traditional curling mechanics. Instead of lifting the bar in a standard arc, you need to "drag" it up along your body to perform it.

Steps To Do It:

• Carry a barbell with both hands.
• Keep the elbows close to the torso as you raise the bar.
• Drag it upward along the body and concentrate on pulling with the elbows.
• Slowly decline the bar back down after squeezing the biceps at the top.
• Continue for 8 to 10 reps.

Working out the short head of the biceps helps develop powerful and more defined arms, which contributes to its thickness and width. Some of the benefits of these bicep short head exercises are:

1. Increases Arm Width

Arm width improvement is among the key areas for most athletes who seek body development through workouts. Targeting the workouts for the short head of the biceps is necessary because this adds to the fullness and general shape of the upper arms. It is also important to note that a well-developed bicep contributes to a more spectacular upper body as it enhances performance in physical activities.

2. More Defined Muscles:

Practicing exercises for short head of biceps outlines the inner part of the muscle, allowing the biceps and triceps to be highly differentiated. Such a separation can be well achieved through the use of spider curls and dumbbell concentration curls. This makes a person appear more athletic as the muscles grow further.

3. Balance Strength

The overall ability to perform different physical activities is rooted in the balance of arm strength. The balance of symmetry is ensured by including biceps stretches. Besides increasing muscular strength, these short head of bicep exercises allow one to practice compound motions in general fitness training easily.

4. Joint Stability

The stability of the joints is one of the most important benefits of short head bicep stretches. The stability in and around the elbow improves after doing various exercises such as cable variations, curls, and chin-ups. Greater joint stability definitely makes daily activities safer by lowering the risk of injury.

5. Engagement Of Other Muscles

These exercises also involve the shoulders, forearms, and even the upper back regions. This will strengthen the general upper body through the activation of the latissimus dorsi and traps beside the biceps. It will make your workouts more productive and enhance overall muscle coordination.

Yes, we can effectively exercise the short head of the biceps without weights by using bodyweight movements and resistance bands. Chin-ups are one of the best examples of targeting the bicep's short head.

Additionally, resistance bands can be used to mimic the motion of bicep curls that provide tension throughout the movement. Similarly, towel curls and self-resistance curls are other great options where you create resistance with your own body.

When performed regularly and with proper form, these stretches can significantly enhance the bicep's size and muscle tone without the need for additional equipment.

1. Using Too Much Weight

Lifting heavy weights with poor form compromises muscle engagement and increases injury risk. Start with a manageable weight and prioritize proper technique. This will minimize the risk of accidents.

2. Swinging the Weights

Using fast momentum to lift the dumbbells reduces bicep activation. Focus on slow, controlled movements to fully engage the muscles throughout the exercise.

3. Not Using a Full Range of Motion

Shortening the movement limits muscle growth. Always extend and contract the biceps fully for maximum effectiveness. Never overstretch the muscles to prevent possible injuries.

4. Incorrect Elbow Positioning

Allowing your elbows to flare out or move too much reduces focus on the biceps. Keep elbows close to your sides and stationary during curls.

5. Rushing Through Reps

Fast, uncontrolled reps reduce muscle tension and can lead to poor results. Slow down to feel the muscle contracting on every rep.

6. Ignoring Rest Periods

Overworking the biceps without proper rest can lead to strains and other injuries. Stick to a balanced routine with appropriate recovery time. Rest for a few minutes between the workouts for optimum results.

Incorporating only exercises is not a complete solution for developing a thick biceps. A proper nutrient diet is also needed for larger arms to stimulate the short head of the biceps to grow. Focus on the intake of proteins, lean meats, and eggs.

Different fruits and starchy vegetables are also good sources of carbohydrates, which you need to keep your body active during an exercise session. Good fat sources such as nuts and avocados also encourage the production of hormones that help build muscle.

Also, drink a lot of water to enhance performance and recovery. Indeed, the secret behind increasing the thickness of the biceps lies in a balanced diet combined with concentrated exercises.

Focusing on the short head of the biceps is key to building thicker and more defined upper arms. Each of the 10 exercises presented in the article targets the short head, increasing arm width and strength.

Pairing them with tricep exercises is a time-efficient way to boost overall upper-body growth. Always remember to perform these stretches in controlled movement to avoid further injuries.

These exercises not only build muscle but also boost performance in physical activities by promoting balanced stability. Practicing them with proper form and equipment leads to noticeable gains in arm size.

Disclaimer: All the information mentioned above is for educational purposes and general use only. It should not be taken as a form of medical advice.