The biceps brachii are upper arm muscles containing two heads — the longer head represents the outer area and the shorter head occupies the inner area. Without fully functional biceps brachii, humans would not be able to flex elbows or lay our arms with palms facing up. Athletes participating in contact sports need healthy biceps brachii to effectively grab or pull opponents. These muscles also help stabilize the elbow during throwing actions. Targeting the short head of the biceps means employing a wide grip while performing exercises involving barbell curling.
Standing Wide-Grip Cable Curl
This exercise requires the use of a cable pulley machine that most training gyms contain. With the cable pulley at its lowest, attach the straight bar then hold it in your hands using a wide, underhand grip. Pull in your abs and place your feet about 12 to 16 inches apart. Slightly bend your knees so your back is supported. Keeping your elbows close to your sides, exhale slowly, raising your arms until upper arms are vertical. Keep your wrists as straight as possible while performing this exercise; try not to allow them to bend or flex. Return to the starting position before attempting several more reps.
Lever Biceps Curl
A lever curl machine is needed to perform the lever biceps curl exercise. After adjusting the mechanism to correlate with your weight and height, face forward and sit. Again, hold onto the handles using an underhand grip, placing your hands as far apart as the machine permits. Raise your arms at the same time while contracting your abs. Your forearms should be fully extended, with arms lying on pads. Slowly lower your arms into their original position. You can also perform this exercise by alternating your arms to provide extra tension.
Back Dumbbell Row
You will need an exercise ball and dumbbell for this biceps brachii short head exercise. Begin by kneeling on your exercise ball while holding onto the dumbbell with your opposing arm. Start the exercise by lifting the dumbbell closer to your chest, keeping your elbow close to your body. Maintain your balance on the exercise ball at the same time by contracting your abdominal muscles. Hold the curl for a few seconds, then allow the weight to slip back down into the starting position.
Seated Row
In addition to the short head biceps muscle, this exercise also incorporates the rhomboids and lower back muscles. To begin, grab the handles of a bar and sit with your spine straight. Your legs should be bent and your feet up against the block. Extend arms until you feel your latissimus dorsi — the widest back muscle — stretch. Now, pull your body until your stomach is touching the handles and hold. Bringing your shoulders back all the way and maintaining a straight back enhances the workout as well.
References
- Fitness Uncovered; Short Head of the Biceps Brachii
- "Bodybuilding Anatomy"; Nicholas Evans; October 2006
- "Strength Training Anatomy"; Frederic Delavier; September 2001
- MyFit.ca: Biceps Brachii Workout Exercises
- ExRx.net: Lever Curl
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