The biceps brachii is a two-headed muscle in your upper arm. The long head is the outer portion of the biceps brachii, and the short head is the inner portion. The biceps brachii is responsible for flexing the elbow and supinating the forearm. To focus on the short head of the biceps brachii, use a wide-grip when performing curling exercises.
Wide-Grip Barbell Curl
To perform this exercise, stand with your feet shoulder-width apart and grasp the barbell with your hands in a wide underhand grip. With elbows at your side, exhale and lift your arms, raising the bar until your forearms are vertical. Inhale and slowly lower the barbell to the starting position. During all bicep exercises, it is important to go slower on the way down during the eccentric phase -- lengthening of the bicep.
Standing Wide-Grip Cable Curl
You will need a cable pulley machine and a straight bar attachment for this exercise. Set the cable pulley at its lowest position, attach the straight bar and grasp it with a wide underhand grip. Contract your abdominals and position your feet shoulder-width apart with a slight bend in your knees to support your lower back. With elbows at your side, exhale and lift your arms until your forearms are vertical. Keep your wrists straight during the entire curl, not allowing them to flex or bend. Slowly return the cable to starting position.
Supine Wide-Grip Cable Curl
This exercise is done using a cable pulley machine and a straight bar attachment. Set the cable pulley at the lowest position and attach the straight bar. To begin, sit on the floor with your heels or feet against the pulley machine. Grasp the straight bar with a wide underhand grip and slowly lie back on the floor with your arms at your sides. Keep your abdominals tight and your elbows at your sides, and raise the bar as you would during a normal curl. Once your forearms are vertical, slowly lower the bar back to the starting position.
Lever Bicep Curl Machine
This exercise is done using a lever curl machine. Adjust the machine for your height and weight, then sit down facing forward. Grasp the handles with an underhand grip and place your hands the widest the machine will allow. Contract your abdominals and raise both arms simultaneously until your forearms are fully flexed, keeping the back of your arms resting on the pads. Slowly lower arms to the starting position. This exercise can be also be done by alternating your arms.
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