Hey everyone! I’ve been working on building my biceps but want to emphasize the short head bicep exercises to enhance that peak. So far I’ve been doing incline dumbbell curls and close grip barbell curls. Any other movements you’d suggest? What’s your favorite short head bicep exercises, and do you find higher reps or heavier weight more effective? Any form tips to isolate the short head? Would love to hear your recommendations and experiences!
Dumbell preacher curls my man. Strict form with your tricep stationary on the pad all the way to your armpit and keep your shoulder as still as possible. Concentration curls work too but you have to be even more careful not to pull the weight with your torso.
I forget the name, but you bring your arm back in the same position as the bottom of a fly, this allows you to stretch the short head of the bicep sufficiently, do this whilst standing up, grab a cable which is set to hand height, keep your arm in the same position whilst you curl, but curl outward in a way, but not so much that you’re doing an external rotation, still keep it in line with the bicep, but curl into the short head to align it. Also pronate at the bottom, which allows a greater stretch, then supinate as you come up. The top of the exercise should look as if you’re flexing your biceps infront of the mirror. Of course, exercises like this are very detailed and will only result in like an extra 5%, a standard curl would get you 95% or so of your gains, but these things are just attention to detail.
