Short Head Bicep Exercises: The Ultimate Guide to Thicker, Wider Arms

Let’s take a moment to be honest. The majority of guys who claim they want “big arms” actually mean that they want arms that appear enormous even when they aren’t flexing. Something short head bicep exercises help build. Without even attempting, you have that sleeve-stretching thickness that gives you a robust appearance.

But here’s the problem… most lifters only chase the bicep peak of the long head and skip short head bicep exercises. They do incline curls and drag curls until their elbows scream. And then? They question why, from the front, their arms still appear flat.

The truth? That “wow” factor comes from focusing on the short head of the biceps, the inner portion that gives your arms width and density. If you’re skipping short head bicep exercises, you’re literally leaving half your arm growth on the table.

So let’s fix that.

Why You Can’t Ignore the Short Head of the Biceps

Here’s the thing. The biceps are a two-headed muscle:

• Long head: creates the peak when you flex.
• Short head: sits on the inside of your upper arm, giving your arms their “meaty” thickness.

Think of it like this: the long head is flashy. It looks cool in bodybuilding poses. The short head? That’s what makes your arms look big in real life, walking around in a T-shirt.

Most guys at the gym? They hammer the long head But without short head bicep exercises, your arms will always look narrow. But if your inner biceps aren’t developed, your arms will always look narrow. Wide grip curls, preacher variations, and concentration curls, this is where the magic happens.

And trust me, once you start targeting the short head properly, you’ll notice your arms filling out like crazy. That flat look? Gone.

The Best Short Head Bicep Exercises

Alright, enough talk. Let’s get into the short head bicep exercises that actually deliver. These aren’t gimmicks. They’re the tried-and-true moves that pack meat onto your inner arms.

1. Concentration Curls – Strict and Savage

Old-school? Yes. Effective? Absolutely.

How to do them:

• Sit on a bench, legs apart.
• On the inside of your thigh, place your elbow.
• Without swinging, slowly curl the dumbbell.
• Squeeze like your life depends on it at the top.

Why they’re killer: You literally can’t cheat. No momentum, no shoulder help it’s just the short head burning. Do these right, and you’ll feel the bicep screaming from the very first rep.

Pro tip: Slow down. If you’re flying through reps, you’re missing the point.

2. EZ-Bar Curl – Grip Width Is Everything

Every lifter knows the EZ-bar curl, but most don’t realize how much grip width changes the game.

How to do them for short head focus:

• Take a wider-than-shoulder-width grip.
• Keep elbows tight, curl up under control.
• Lower, slow, no ego lifting here.

Why it functions: By shifting the focus to the short head, the wider grasp relieves some of the strain on the long head. You may press harder without experiencing any discomfort because the EZ bar is also less taxing on the wrists.

Pro tip: Experiment. Slightly wider or narrower grips can hit different fibers. Find what makes your inner biceps light up.

3. Preacher Curls – Locked-In Tension

You want to build serious bicep thickness? Live on the preacher bench.

How to do them:

• Sit down with your chest pressed against the pad.
• Fully extend your arms (don’t cut range short).
• Curl up slowly, keeping tension constant.
• Return to the lower position until you experience a deep stretch.

Why it’s gold: No momentum. No cheating. Just pure short head isolation. That constant tension forces the bicep to do all the work exactly what short head bicep exercises are designed for.

Pro tip: Keep it clean. Heavy, sloppy preacher curls = wasted reps + sore elbows.

4. Hammer Curls – Not Just for Forearms

Yeah, hammer curls are known as a forearm move, but don’t sleep on them. You will hit the short head of your biceps and blast your brachialis with the neutral grip.

How to do them:

• Hold dumbbells with palms facing each other.
• Curl straight up, elbows tucked.
• Lower under control.

Why it rocks: Bigger forearms + thicker biceps = win-win. It’s one of the best bang-for-your-buck arm builders.

Pro tip: Instead of curling both arms at once, alternate them. You’ll focus better and get a stronger contraction.

5. Spider Curls – The Forgotten Gem

Barely anyone does these, but if you want to isolate the short head, spider curls are insane.

How to do them:

• Lie face down on an incline bench.
• Let your arms hang straight down.
• Curl the weights up, squeeze, lower slow.

Why it’s underrated: This angle eliminates all momentum. You’ll feel the short head working harder than almost any other curl variation.

Pro tip: Keep the weight light. This is about control and contraction, not ego lifting.

Sample Short Head Bicep Exercises

Alright, so how do you put it all together? Here’s a sample short head bicep workout you can steal:

• EZ-Bar Curls (wide grip) – 4 sets of 8–10
• Preacher Curls – 3 sets of 10–12
• Concentration Curls – 3 sets of 12–15
• Hammer Curls – 3 sets of 10–12
• Spider Curls – 2–3 sets of 12–15

Do this once or twice a week, depending on your training. Pair it with compound pulling moves like rows and chin-ups for a complete biceps workout.

Balancing the Short Head and Long Head

Now, don’t get me wrong. You can’t just train the short head and ignore the long head. If you do, your arms will look weird and unbalanced.

Here’s a simple split:

• Short head focus: wide grip curls, preacher curls, concentration curls.
• Long head focus: close-grip barbell curls, incline curls, and drag curls.

Mix them up across your workouts. That way you get width and peak arms that look good from every angle.

Mistakes to Avoid in Short Head Training

I’ve seen so many guys blow it with biceps training. Don’t be that guy. Avoid these common mistakes:

• Going too heavy – Swinging weights builds nothing but bad form.
• Half reps – If you’re not fully extending and contracting, you’re wasting your time.
• Ignoring grip variations – Grip width literally changes which head gets hit.
• Skipping progressive overload – Same weight, same reps = zero growth, even with short head bicep exercises.

Final Thoughts: The Shortcut to Sleeve-Busting Arms

Listen if you’ve been training for a while and your arms still don’t look the way you want, chances are you’ve been ignoring the short head bicep exercises.

The long head gives you height, sure. But the short head? That is the source of the thickness, width, and actual size.

Start adding concentration curls, EZ-bar curls, preacher curls, hammer curls, and spider curls into your routine. Keep your form clean, progressively overload, and give your arms time to grow.

Do that consistently, and you’ll see the difference fast. Not just in the mirror flexing, but in how your arms look every day, hanging by your sides, filling out shirts, grabbing attention without even trying.

That’s the power of training the short head