Most fitness enthusiasts who want sleeve-busting arms unknowingly make the mistake of considering the biceps as a single muscle instead of a muscle group.
If you want to do biceps exercises right, you need to think beyond regular barbell curls, dumbbell curls, random short or long head exercises, or cable curls.
Let us explore the best 7 short head bicep exercises for sleeve-busting arms.
1) Wide-Grip Barbell Curls
In this position, you need to stand tall with the feet apart shoulder-width so you can easily maintain balance and the barbell's wide grip is held in front of you.
It is important that you target a wider grip so the hands are further apart from the shoulders. Now, you'll have to start the curling movement in an upward position while emphasizing on engaging your short head muscle.
Once you're on the top of the movement, it will be time for you to lower the bar back down slowly without loosening the grip.
Make sure you avoid allowing the elbows to extend fully and also ensure that you keep a slight flex. Aim for 8-12 reps max while making the last two curls a challenge for your short head biceps and arms.
2) Concentration Curls
Sit upright on a workout bench or chair with the knees spread and the feet flat on the ground.
Now, you need to grab hold of a dumbbell and rest the elbow on the inner thigh in such a position that the weight is hanging down.
Thereafter, you've to tilt the body slightly forward and look directly down at the biceps. After that, you have to pull up the weight slowly and emphasize on pumping up the biceps. The last step is all about lowering the weight back down and repeating with a comprehensive range of motion.
3) EZ Bar Bicep Curls
Use a slightly curved EZ bar with the wider of the two-grip choices. Your palms should keep up with the thumbs slightly higher than the pinky fingers.
Now, it's time for you to keep the elbows in front of the body as you steadily curl the weight with a focus on targeting the short head.
4) Preacher Curls
Use a preacher bench to hold the upper arms in place. Make sure that the elbows are positioned well in front of the body so it's easy to isolate the short head.
You need to make sure that a wider or shoulder-width grip is used to focus on the upper arm.
5) Spider Curls
In this exercise, you have to lean forward against the incline bench and allow the arms to hang straight down in front of you.
Thereafter, you've to curl the weight while you keep the upper arms perpendicular to the floor while keeping the elbows stay in front of the torso.
6) Dumbbell Concentration Curls
This exercise can be described as a variation of a dumbbell curl being performed while you lean forward in a standing or seated position.
The forward lean position helps you put the upper arm ahead of the body to focus on the short head. You should make it a point to perform the concentration curl while moving toward the front of the body and not across the body.
7) Cable Hercules Curl
You need to stand between two cables that need to be set at about the height of your shoulders. Now, you'll have to hold a handle in each hand as you steadily curl the cable towards the head.
Do try these best 7 short head bicep exercises for sleeve-busting arms and keep us posted.