To effectively target the short head of the biceps, focus on exercises that emphasize this area. Based on the provided references, several curl variations can help.
Here's a breakdown of exercises targeting the short head of the biceps:
- Wide Grip Curls: According to reference 1 ("Wide Grip Curls. BICEPS - Wide Grip Barbell Curl"), using a wide grip during barbell curls can effectively engage the biceps. This wider grip emphasizes the short head of the biceps.
- Inner Bicep Curls: Reference 2 ("Inner Bicep Curls. Play") refers to inner bicep curls, which, although potentially misleading in name, can be achieved by emphasizing the short head.
- Preacher Curls: Reference 3 ("Preacher Curls. Play") mentions preacher curls. The preacher bench isolates the biceps, and although it works both heads, focusing on controlled movements can emphasize the short head.
- Concentration Curls: Reference 4 ("Concentration Curls. Play") refers to concentration curls. This exercise isolates the biceps, allowing focused effort to be placed on the short head.
- Supine High Cable Curls: Reference 5 ("Supine High Cable Curls") mentions supine high cable curls. This is a cable exercise and allows for constant tension through out the whole exercise which can help in isolating the short head.
- Spider Curls: Reference 6 ("Spider Curls") refers to spider curls. This exercise isolates the biceps and allows focused effort to be placed on the short head.
- Incline Supinating Curls: Reference 7 ("Incline Supinating Curls") refers to incline supinating curls. The incline position stretches the long head of the bicep, which puts more emphasis on the short head.
- Chin-Ups: Reference 8 ("Chin-Ups") refers to chin-ups. Chin-ups involve the biceps as a secondary muscle.
Essentially, exercises where the arms are positioned in front of the body, or are performed with a wider grip tend to engage the short head more effectively.
