Short head biceps exercises in 2021
What’s going on Nation? Today I’m going to share with you guys my top three exercises the target short head or inner head of the bicep So if you want to be one of the people to get in make you read today.
What is the short head of the bicep
Now the short head of the bicep is also called the inner head because it lies inside of the long head or the outside head of your biceps, so we’re going to be targeting this area right here And it’s really easy to remember Which exercises target the inside or outside of your bicep.
All you have to do is think Opposites so for example if you want to target the inside of your bicep with the short head you want to do Exercises with a really wide grip if you want to target the outside head or a long head of your bicep You want to exercise with a really narrow grip and if you want to try to Target both Heads pretty much the same did he do is a shoulder-width grip with all your exercises.
Now also keep in mind that if your short head of your bicep is a lagging body partly probably going to be best for you to start off your bicep workout with an exercise to complete. The short head first that while you’re giving it everything you’ve got on that exercise To really breakdown and focus on that area I also recommend Finishing with an exercise that’s going to target the short head as well just to make sure you got in there and did the work that had to get done and with that being said.
I’m going to show you three exercises for you guys to choose from to Target the short head of the bicep the first exercise is,
The wide grip Barbell curl
The whole time you guys can see that my biceps are Activating really well here all the way up to the top and then control that negative on the way down now.
What I don’t want you guys to do is come up like this and then just let it fall down in front of you, and you’re going to see a huge difference. This is the wrong way coming up to the top and then letting it fall you guys,
If you want to control the negative and you’re actually going to lower it and hold your elbows in position. So the bar goes away from your body this movement right here of lowering it and having you go away from your body is going to maximize the amount of tension on your Bicep So you’re breaking down the most amount of muscle tissue throughout the entire exercise obviously guys sit should go without saying if you’re doing half reps or if you’re doing this you’re not breaking down muscle tissue to build muscle you have to get that mind-muscle connection.
You have to feel every single muscle fiber rip and tear on every single rep just because you have a pump doesn’t necessarily mean that you’re breaking down muscle tissue for regrowth all that means is that because you’re swinging the bar around with heavyweight you’re Just forcing blood to the area So keep that in mind and use proper form.
It’s going to put a lot of tension throughout your shoulders you can injure your shoulder this way and you’re going to take strength out of the exercise, you’ll be able to lift as much weight either so what you want to do it up straight pop that chest and then lower yourself, and then once you’re in the position you’re going to go all the way down get a full extension at the bottom of the movement feel that triceps Flex and then come back up to the top and really focus on squeezing your biceps on every single repetition.
Okay doing this shit isn’t doing anything besides making you just look stupid, okay? Grab the barbell hold as tight as you can control the negative all the way down feel every single muscle fiber rip and tear and once you get to the bottom of the movement. This is the sticking point this is where it’s supposed to get hard and because it’s hard that’s why a lot of people avoid but you’re not going to you are going to use the full range of the motion you’re going to hit that sticking point you can squeeze your hands as high as you can on that barbell and you’re going to rip and tear every muscle fiber and your biceps on the way back up so all the way down control all the way back up, and you can see the short head really getting activated on this exercise.
Incline Dumbbell curl
Now, if I had a choice I had a lagging body part and I had to work on my short head of my bicep I would do this exercise as my last exercise to really target and annihilate the area just keep that in mind Quick tip from me to perform this movement correctly you’re going to sit back. And then what you’re going to do is position your arms out to the sides of your body and then let your hands drop down So your palms are pretty much facing away from your torso the entire time and what you want to do is really try to Supinate so turn your hands out So this is turned in turn your hands out just by laying in this position in turning your hands out as much as you can you’re going to feel your biceps tat to activate already So full extension at the bottom flex those triceps make sure your arms are fully extended and they’re going to come all the way up to the top of the movement really squeezing your biceps and then lower back on the way down and again Keep your palms facing the ceiling and really focus on twisting your arms out throughout the entire movement.
All the way down all the way up, and you really feel it in that short head You’re gonna feel that whole area stretch throughout the entire movement guys so as soon as you go down. You’re gonna feel stretch right through the short head all the way down full extension, all the way back up So those are my three exercises.
The Most Useful Tips For the Short Head exercise
Guys if you want to add one or two of these into your current bicep workout I recommend doing three to four sets of 810 repetitions and only taking a 60-second rest period In between your sets And I do have one final tip before you guys leave it has to do with Wasted reps and wasted sets and what I mean by that is let’s say you’re doing eight to ten repetitions With any of these exercises will choose the barbell curl, okay?
So you doing eight to ten reps by the time you get to ten it’s easy for you to bring it up and bring it down and you could have easily got three maybe four more repetitions out of it before you set it to feel really tired if your goal is to do eight to ten reps and the weights too light and you just stop when you get to ten even though you can do more you’ve wasted that entire set because you did not hit the point.
so where you have to really struggle to force the repetitions to Maximize muscle breakdown, you can completely miss that window So you need to make sure they’re like for For example a lot of you guys asked me What the right weight to use when doing an exercise Well, there is no right answer the right amount of weight is however much weight.
You can do so that by the time you reach those eight to ten reps you’re completely dead that’s the correct amount of weight to use and obviously using proper form so With that being said I want to give an added tip to this and it has to do with really maximizing muscle breakdown And it’s called forced repetitions.
Force reps can be done one of two ways okay. The first way is if you’re working out by yourself you don’t have a spotter and you get let’s say the eight repetitions but you really want to get the ten, but you just can’t do any more reps on your own in that case and only in that case it’s okay if you guys use a bit of momentum on the concentric portion of this of the repetition to really focus on a slow negative, so if you’re doing a barbell curl and you’re stuck and you try to do that lap you try to do that ninth rep and all you can do is get there, and that’s as far as it’s going use a little bit of momentum.
Get that weight preposition yourself so that you’re nice and strong keep that core tight and then do a super slow negative three to four seconds on the way downiest for a second bring it back up and finish that tenth rep nice and strong all the way down full extension then that completes the set now if you do have a spotter that all you’re going to do is just have your spotter help you with the concentric portion of the Movement so if you get stuck here tell your spotter to come in and have them help you get to the top.
Don’t let them do it for you have them fingertip the bar and help you get to the top of the movement then have them step away then you do the full negative on your own and lastly, guys like I said through the entire blog shitty form no half reps and no momentum reps unless doing what I just said it’s the only time you guys can use momentum and if anybody tells you that they got huge doing half reps or momentum reps just ask yourself one question how much bigger.
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