Beginner's Guide

Back to List
Previous Article:
8 Dumbest Deadlift Mistakes Sabotaging Your GAINS!
Next Article:
Mindful Eating Changes Everything

3 MUST DO Exercises For The SHORT HEAD Of The Bicep!

Build Your Bicep Width!

Posted by ReggieBFitness - November 18th, 2016

Are you tired of training your biceps day in and day out without them growing the way you want them to? Well you don’t have to suffer any longer, because these tips and tricks will make your dreams of bigger biceps come true!

Bicep Anatomy

The biceps muscles, or biceps brachii, actually consist of two-heads. Those two muscle heads are the inner (short) and outer (long) heads. Let’s go over three exercises that will focus on the short (inner) head of the biceps for maximum muscle growth! Don’t forget, if your goal is to build up the short head then you should be performing these exercises FIRST in your biceps routine.


  • 5 sets: 10 reps - last set to failure
  • 45 - 60 second rest period between sets

Any grip beyond shoulder-width is considered wide for the barbell. A wider grip places more emphasis on the short head of the biceps brachii. To perform this movement, stand with your torso upright while holding a barbell just outside of shoulder width. Next, curl the barbell while contracting your biceps as hard as you can until the barbell is at shoulder level. Hold this position for one second while squeezing your biceps as hard as you can. Slowly return the barbell back to starting position and repeat for the recommended amount of repetitions.

As soon as you finish the first 4 sets, complete set 5 by cutting your weight in half and completing as many repetitions as you can with perfect form.


  • 5 sets: 10 reps - last set to failure
  • 45 - 60 second rest period between sets

The preacher curl is a great way to concentrate on the short head because it gives you the opportunity to fully focus on the contraction of the muscle rather than using your body’s momentum of swaying back and forth. At the starting position, your torso should be leaning backward while the pad is just below your pecs. Your lower triceps and elbows should be on top of the pad, but wider then shoulder width. As you curl the barbell, focus on the full range of motion and lean forward to keep the tension on your biceps. After you finish your first 4 sets, cut the weight in half and complete as many repetitions as you can with proper form.


  • 5 sets: 10 reps
  • 60 second rest period between sets

Last but not least is the spider curl. This exercise provides some nice variety to traditional bicep exercises and allows you to really feel the muscle working due to having your arms hanging straight down. First, lay against an incline bench with your arms holding a barbell and hanging down vertically. While keeping the upper arms stationary, curl the weight up as high as you can, squeezing the biceps as hard as you can throughout the entire movement, before slowly return to the starting position, and repeat for 10 reps.


For your next biceps workout, pick two of these exercises to add to your routine. If you have any questions, be sure to leave them below!

Dumbbell Bicep Curl VS. Hammer Curl (WHICH BUILDS BIGGER BICEPS?)

Two Exercises for BIGGER Bicep Peaks!

Two Reasons Why Your Biceps Won't Grow!

Share this article on:

great content , i enjoyed the video and article

ReggieBFitness  Edit  Delete  Close

bro check out my youtube channel ReggieBFitness, you will find some GREAT content on GAINS

Another excellent article/video man! Keep them coming!
ReggieBFitness  Edit  Delete  Close

Thank you bro,consistancy is Key!!!