short and long head bicep exercises

"Short & Long Head Bicep Exercises: Maximize Arm Growth"

By Rachel MartinezDecember 28, 2025

Targeting the biceps is a popular goal in strength training, with many exercises designed to isolate and challenge this muscle group. The biceps brachii, the primary muscle targeted in bicep exercises, consists of a short head and a long head. Understanding the difference between these two heads and how to effectively target them can help you maximize your arm development and strength. In this article, we will explore the short and long head of the biceps, their functions, and provide a comprehensive list of exercises that target each head.

Understanding the Biceps Brachii

The biceps brachii is a two-headed muscle located on the front of the upper arm. It is responsible for flexing the elbow and supinating the forearm (turning the palm upward). The short head of the biceps is located on the inner side of the arm, while the long head is on the outer side. Both heads originate from different points on the shoulder blade and insert into the same point on the radius bone of the forearm.

Short Head vs. Long Head of the Biceps

While both heads of the biceps work together to perform most movements, they have slightly different functions and can be targeted differently.

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Short Head: The short head of the biceps is more active during elbow flexion with the arm in a neutral or slightly supinated position. It also helps to stabilize the shoulder joint.
Long Head: The long head of the biceps is more active during elbow flexion with the arm in a fully supinated position. It also plays a significant role in shoulder extension and horizontal abduction.

Exercises for Short Head Biceps

To effectively target the short head of the biceps, focus on exercises that involve elbow flexion with a neutral or slightly supinated grip.

Barbell Curls

Barbell curls are a classic exercise that targets both heads of the biceps but emphasizes the short head when performed with a neutral grip.

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Exercise	Muscle Emphasis	Progression
Barbell Curls (Neutral Grip)	Short Head	Increase weight or reps
Hammer Curls	Short Head	Increase weight or reps
Zottman Curls	Short Head	Increase weight or reps

Exercises for Long Head Biceps

To target the long head of the biceps, focus on exercises that involve elbow flexion with a full supination grip or shoulder extension movements.

Dumbbell Curls

Dumbbell curls allow for a full range of motion and emphasize the long head of the biceps when performed with a full supination grip.

Exercise	Muscle Emphasis	Progression
Dumbbell Curls (Full Supination)	Long Head	Increase weight or reps
Concentration Curls	Long Head	Increase weight or reps
Chin-ups	Long Head	Increase reps or add weight

Incorporating a variety of exercises that target both the short and long heads of the biceps into your workout routine can help you achieve balanced arm development and strength. Always remember to warm up before starting your workout and use proper form to avoid injuries. Happy lifting!