Best Bicep Exercises For Short and Long Head
I’m going to teach you the 3 best exercises for MORE DEFINED, BIGGER BICEPS.
You & I will go over all the exercises first & then after we cover the exercises I’ll hop into more specifics about which muscles/divisions these bias most, what cues you can tell yourself to help you target your biceps in any exercise & the anatomy of your biceps.
First, let’s cover the 3 main muscles that make up the biceps & their primary function so you can understand why these exercises are the ones I selected.
In this video, we are looking to target your biceps specifically your short, long, & brachialis.
How to optimally bias those muscles in any exercise?
How the -insert muscle group - optimally functions
By creating elbow flexion
But… if you want to optimally hit both heads of your bicep you’ll want to include exercises that create…
Shoulder extension (to hit your long head)
Shoulder Flexion (to hit your short head)
Now that you have a clear picture of the muscles & their optimal function let’s dive into how to train them.
EXERCISE #1 - Cable Spider Curls (short head)
This is hitting the short head of your bicep, which is on the inside. This is done when you’re in shoulder flexion, so you can do it with cables, dumbbells, barbells, ez-curl bar, or whatever you want to use.
Spider Curls For Your Short Head
Lay down with your feet on the ground and your chest supported
Start with no momentum or swinging
then bring the bar or DB up and back down slowly trying to stop swinging or momentum whenever you can
now you can and sometimes should utilize swinging at the end of the set when you reach failure to push past failure
EXERCISE #2 - Face away cable curls or incline DB Curls (Long Head)
This is an amazing exercise to bias the long head of your bicep or the peak of your bicep. This is done when you’re in shoulder extension, so if you don’t like this exercise you can switch it out for seated incline dumbbell or cable curls.
Face Away Cable Curls or Incline DB Curl
For this exercise, you’ll want to either set up an incline bench or a cable machine on one of the lowest positions
Then while in shoulder extension, with your arms behind you
you’ll bring your forearm to your bicep
this is another one where you’ll want to minimize the swinging if you’re using dumbbells
EXERCISE #3 - Rope Hammer Curls (brachialis)
Now lastly we’re hitting some good ‘ole hammer curls. I hate training biceps in general I usually never do. But I’ve always like the idea of dumbbell or rope hammer curls. I kinda like doing them but I like the idea of them better. This will target your brachialis.
Hammer Curls
Neutral grip, right that’s why there’re called hammer curls b/c the grip is like you’re holding a hammer
Slowly bring the rope up & down
breathing in on the way down & breath out on the way up
Freq, sets, reps, & REst for all exercises mentioned
Frequency: Once per week.
Sets & Reps: 2-3 sets of 6-12 reps
Rest: 2-3 minutes between each set.
What’s Next Week?
I hope this helps you! If you need help please feel free to DM me on Instagram @tedshredss or email me: tedgormanpt@gmail.com. I’d love to give you free tips/advice or help clear up anything we talked about today.
Next week’s article/video is going to either be a full day of eating low calorie & high protein or a video on creating a successful morning routine.
Go vote on my IG story.
Thank you for reading or watching!
I hope this has helped you and if it has…
Please let me know via email! tedgormanpt@gmail.com
Also, if you have any questions about what we talked about today…
Email me, I’d love to answer your questions and give you some advice 🤝
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Talk soon,
-Ted :)
