How to train the short head of the biceps

Daily fitness is something that many of my friends particularly like. Muscle training can make us have a strong body and it is also a display of masculine charm. However, when exercising, we must also pay attention to the correct methods and techniques, especially to have a good fitness plan. Many friends don’t know how to train the short head of the biceps? Let’s take a brief look at this situation below.

The first method is to use high-rep and low-rep training at the same time

Many people are accustomed to using the same repetition range for each training session. Even if both high-repetition and low-repetition training are used, they are usually divided into light weight training days and heavy weight training days. However, why not schedule both on the same day? Alternating between high reps (12-20) and low reps (6-8) is a great way to stimulate both fast and slow muscle fibers while increasing muscle blood flow and strength. You can start your training with high-rep machine exercises, which can also fully warm up for the subsequent heavy weight training.

The second method takes full care of the inner and outer heads

The biceps has a long (lateral) head and a short (medial) head. These two heads usually work together, so it is difficult to completely isolate the medial or lateral head. However, if you do a close-grip curl or twist your wrist so that your index finger is higher than the other fingers, you will mainly stimulate the lateral head. Conversely, curling with a wide grip or twisting your wrist so that your pinky finger is at least as high as the other fingers will mainly stimulate the medial head. Rotate your wrist as far as possible during the contraction, bringing your pinky finger as high as possible.

The third trick is to take full care of the upper and lower parts

Just as we cannot completely isolate the lateral and medial heads of the biceps, we cannot isolate the upper and lower portions of the biceps, but we can focus on stimulating the upper or lower portion of the biceps by focusing on the extension or contraction phase of the curl. Incline curls focus on the extension phase, while concentration curls or lat curls focus on the contraction phase.

Through the above introduction, we know how to train the short head of the biceps. This is also something we need to pay attention to in normal times. Many friends who do fitness often ignore the training of the short head of the biceps when exercising. This will cause the strength and beauty of our arms to be imperfect. We must pay attention to exercise in normal times.