Target the Biceps' Short Head for Long Gains

Six sound ways to target the short head of your biceps in your pursuit for bigger arms.

Targeting a lagging body part is as easy as devoting a few more exercises to it. If your upper pecs are weak, simply do a few more incline bench presses. Got weak middle delts? Add some lateral raises, and overhead shoulder presses. Poor quad development? Front squats, sissy squats, and leg extensions can help. But what if you want to focus on the short head of the biceps? That’s trickier. The short head is underneath the long head, which is why it’s sometimes called the “inner head”. Just because you can’t see it, doesn’t mean you can ignore it. Beefing up the short head as well as the long head, in addition to the brachialis, can go a long way towards your goal of bigger arms. Selecting the right exercises that focus on the short head is just one aspect of a larger strategy to bring it up.

TRAIN YOUR BICEPS TWICE OVER THE COURSE OF YOUR SPLIT