Exercises for the Biceps Brachii Short Head

Biceps Brachii Short Head: 200+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the short head of the biceps does

The short head of the biceps lies on the inner side of the front of the arm. It starts at a small bony point on the shoulder blade (the coracoid process) and joins the long head at the elbow. Together they bend the elbow and turn the palm up; the short head works hardest when the arm is in front of the body.

How to train it

Curls with the arms in front of you (preacher curls, spider curls, concentration curls) favour the short head, and a slightly wider grip on a bar shifts work towards it. Keep the elbows fixed so the biceps, not the shoulders, do the lifting.

Five to start with

  1. 1
    IntermediatePreacher Curl

    The pad holds the arms in front of the body and stops any swing.

  2. 2
    IntermediateSpider Curl

    Lying chest-down on an incline bench keeps the arms forward and the tension on all the way up.

  3. 3
    BeginnerConcentration Curl

    One arm braced on the thigh: strict, focused work.

  4. 4
    BeginnerWide-Grip Barbell Curl

    A wider grip shifts more of the curl to the short head.

  5. 5
    BeginnerEZ-Bar Curl

    The angled bar is easier on the wrists, so it suits heavier sets.

All 200+ exercises that work the short head of the biceps