The biceps brachii has two heads — the long head and the short head — and while most curls work both to some degree, certain exercises emphasize one more than the other based on arm position. Training both heads deliberately, rather than doing the same curl every time, builds a more complete, well-rounded arm.
What Is the Short Head of the Biceps?
The short head sits on the inner side of the upper arm and contributes to the “peak” and width of the bicep when developed. It’s most effectively targeted with exercises where the arm works in front of the torso — the short head is in a shortened position there, which puts more of the training demand on it relative to the long head.
5 Best Short-Head Bicep Exercises
1. Spider Curl
Performed lying face-down on an inclined preacher bench, arms hanging straight down in front of you. This arm-in-front position places strong emphasis on the short head throughout the full range of motion, since there’s no way to use body momentum to cheat the movement.
How to: Rest your chest and upper arms on the angled pad, dumbbells hanging straight down. Curl the weights up toward your shoulders, squeezing at the top, then lower with control. 3 sets of 10-12 reps.
2. Concentration Curl
A seated, single-arm curl with the elbow braced against the inner thigh. The bracing eliminates swing and isolates the bicep, with the front-of-body arm position emphasizing the short head.
How to: Sit on a bench, legs apart, and brace your working elbow against the inside of your thigh. Curl the dumbbell up toward your shoulder, then lower slowly. 3 sets of 10-12 reps per arm.
3. Wide-Grip EZ-Bar Curl
A wider-than-shoulder grip on an EZ-bar or straight bar shifts more emphasis onto the short head compared to a standard or narrow grip.
How to: Stand holding the bar with a grip wider than shoulder width, elbows close to your torso. Curl the bar up without swinging your hips or leaning back, then lower with control. 3-4 sets of 8-12 reps.
4. Cable Curl (Straight Bar)
The cable keeps constant tension on the biceps through the entire range, including the top of the movement where free weights lose tension — useful for maximizing time under tension on the short head.
How to: Stand facing a low pulley with a straight-bar attachment, elbows at your sides. Curl the bar up, squeeze, and lower slowly, resisting the weight on the way down. 3 sets of 10-15 reps.
5. Barbell Drag Curl
Instead of curling the bar out and away from your body, you drag it up close along your torso, letting your elbows travel backward. This keeps the front deltoids out of the movement almost entirely and concentrates the work on the short head.
How to: Stand holding a barbell with an underhand grip. Drag the bar up your torso, letting your elbows drift back rather than staying fixed. Lower with control. 3 sets of 10-12 reps.
Long Head vs Short Head: What’s the Difference in Training?
The long head sits on the outer side of the upper arm and contributes most of the bicep’s overall size and the “ball” you see when the arm is fully flexed. It’s best targeted with exercises where the arm works behind or alongside the torso, placing the long head in a stretched position — which research suggests is where the strongest growth stimulus occurs.
Best Long-Head Exercises
- Incline dumbbell curl: Performed on an incline bench with arms hanging behind the torso — this stretched starting position is what specifically emphasizes the long head.
- Bayesian (behind-the-body cable) curl: A single-arm cable curl with the cable running behind your body, loading the long head in a deep stretch that dumbbells can’t replicate.
- Standing barbell or dumbbell curl: A general, balanced curl that works both heads without strongly emphasizing either.
Neither head can be isolated completely — every curl variation works both to some degree. The exercises above simply shift the emphasis based on where the arm is positioned relative to the torso.
Programming Tips
- Include at least one short-head-emphasis exercise and one long-head-emphasis exercise per arm session for balanced development.
- Allow 48-72 hours between sessions targeting the same muscle group to recover properly.
- Prioritize slow, controlled reps with a full range of motion over lifting heavier with poor form — biceps respond well to a genuine mind-muscle connection.
- If you’re new to lifting, a certified trainer can help confirm your form before you add significant weight.
The Bottom Line
Well-rounded arm development means training both heads of the biceps deliberately, not just repeating whichever curl you’re most familiar with. Rotate a couple of short-head and long-head exercises into your routine, keep form strict, and let consistent progression do the rest.
Frequently Asked Questions
Which curls target the short head of the biceps?
Spider curls, concentration curls, wide-grip curls, cable curls, and drag curls all place more emphasis on the short head than the long head.
Do hammer curls work the short head of the biceps?
Hammer curls primarily target the brachialis and brachioradialis (muscles that support the biceps and forearm), rather than strongly emphasizing either bicep head specifically. They’re a useful complement to dedicated short-head and long-head curls, not a substitute for them.
What is the short head of the biceps?
One of the two heads of the biceps brachii, located on the inner side of the upper arm. It contributes to the peak and width of the bicep and is best targeted by curls performed with the arm in front of the torso.
Should I only train the short head for bigger biceps?
No. Balanced arm development requires training both the short and long heads, along with supporting muscles like the brachialis. Focusing on only one head produces a less complete result than rotating exercises that hit both.
How often should I train biceps?
Most people do well with 1-3 sessions per week, allowing 48-72 hours between sessions that heavily target the same muscle group. Remember that rows and pulldowns also contribute biceps volume.
This article is for general information and is not a substitute for medical advice.
