The biceps have two heads: the long head (outer) and the short head (inner). The short head is primarily responsible for the width and thickness of your bicep when viewed from the front. If your arms look thin despite training, you likely need more short head volume.
Best Short Head Bicep Exercises
Preacher Curls (3x10-12): The preacher bench pins your upper arm in front of your body, which biases the short head. Use an EZ bar or dumbbells.
Wide-Grip Barbell Curls (3x10-12): Grip the bar wider than shoulder width. The wider grip shifts emphasis to the short head.
Spider Curls (3x12-15): Lie face-down on an incline bench, arms hanging straight down. Curl without moving your upper arms. The vertical arm position maximizes short head activation.
Concentration Curls (3x12-15): Seated, elbow braced against inner thigh. The arm position and strict isolation emphasize the short head with zero momentum.
Cable Curls with Wide Grip (3x12-15): Use a wide-grip EZ bar attachment on a low cable. Constant tension through the full range of motion.
How to Target the Short Head
Arm position in front of the body: When your elbows are positioned in front of your torso (preacher curls, spider curls), the short head is preferentially recruited.
Wider grip: A wider-than-shoulder grip on barbell curls increases short head activation.
Supinated grip: Full supination (palms fully facing up) at the top of curls maximizes short head contraction.
Short Head Bicep Training on FitWit AI
FitWit AI ensures your bicep training includes exercises that target both heads. If it detects that your arm width is lagging, it prioritizes short head exercises in your programming.
