Exercise Daily – Have you ever seen a bodybuilder with short biceps? Probably not. But that’s because short biceps are not very common. And if you want to have them, you need to do some serious muscle-building. Fortunately, there are plenty of muscle-building exercises that you can do with dumbbells. So whether you’re looking to bulk up your shoulder muscles or just add some definition to your arms, these exercises will help get the job done.

5 Best Short Head Bicep Exercises with Dumbbells

5 Best Short Head Bicep Exercises with Dumbbells

No matter what your fitness level is, you can develop strong short-head muscles with these simple dumbbell exercises.

Start by standing with a set of light dumbbells in each hand, shoulder-width apart. Brace your core and lift your heels off the ground as you curl the weights up toward your shoulders. Hold for two seconds, then slowly lower the weights back to the starting position. Do 10 reps.

Next, move on to the reverse curl: From the starting position, curl the weights to your shoulders before pushing them down toward your hips. Again, hold for two seconds and slowly release the weight back to the starting position. Do eight reps.

To finish, do an incline Dumbbell Curl: Holding a pair of light dumbbells at arm’s length, lie facedown on a bench with palms flat on top. Bend both knees so that your thighs are elevated off the bench, and let go of the dumbbells, so they hang at arm’s length above your chest; press your upper body upward and curl them up toward your shoulder blades. Reverse direction and return to the start position. Do six reps per side.

What are the benefits of doing short head bicep exercises with dumbbells?

One of the benefits of doing short head bicep exercises with dumbbells is that you can target different muscles in your arms. For instance, if you focus on the bicep muscles on the front side of your arm, you’ll work differently than if you do a full-body workout that includes these muscles. Additionally, by doing short head bicep exercises with dumbbells, you can increase your strength and endurance.

How to do short head bicep exercises with dumbbells

If you’re looking for some short head bicep exercises to target your arms, try these three dumbbell exercises. They’ll help build strength and endurance in your biceps.

 1. The preacher curl: Start with a weight that is about 70% of your one-rep max (1RM) or the weight you can lift for one successful rep. Hold the weight with your palms facing forward, shoulder-width apart, and elbows bent so that the weights are resting on your shoulders. Keeping your back squarely against the bench, curl the weights toward your shoulder blades until they’re fully extended this should be a slow and controlled movement. Reverse the motion and return to starting position. Try to complete at least 10 reps per set.

 2. The hammer curl: This is a more advanced variation of the preacher curl that targets the middle and outer portions of the biceps muscle fibers more effectively. To do it, adjust the weight so it’s 70% of 1RM or slightly heavier, and position it so that it sits on top of your palm rather than resting on your shoulder blade. Holding this position, curl the weight up towards your shoulder as you would with a preacher curl, but at the top of the motion, hold onto the bar for two seconds before slowly lowering it back to starting position. Complete at least 8–10 reps per set.

3. Incline Curl: This exercise is performed by holding a dumbbell in each hand with your palms facing your thighs. Sit on an incline bench with your back against the pad and feet flat on the floor. Start the movement by curling the dumbbells up to shoulder level while keeping your upper arms and elbows stationary. Return to the starting position and repeat for desired reps.

4. Preacher Curl: If you’re looking for a way to build up your short head biceps, preacher curls are a great exercise to add to your routine. This exercise targets the bicep muscle specifically, and using dumbbells allows you to really focus on each individual arm.

To do a preacher curl, start by sitting at a preacher’s bench with a dumbbell in each hand. Rest your elbows on the pads provided and let the dumbbells hang down at arm’s length. From here, slowly lift the weights until your biceps are fully contracted, and then lower them back down to the starting position. Keep your back and shoulders pressed against the bench throughout the entire movement.

5. Drag Curl: There are a few different ways that you can perform a drag curl, but the basic idea is to keep your upper arm stationary while curling the weight up. This exercise is great for isolating the biceps and getting a good pump.

To perform a drag curl, start by holding a dumbbell in each hand with your palms facing your thighs. From here, slowly lift the weights as you would for a regular biceps curl. However, instead of letting your elbows drift out to the sides, keep them hugged in close to your body. This will ensure that your biceps are doing all the work.

The best time of day to do short head bicep exercises with dumbbells

If you’re looking to target your short-head bicep muscles, there are a few times of the day when you’ll be able to do the most damage. Try doing these exercises in the morning or evening when your muscles are at their weakest. In the morning, your muscles are still tired from the night before, so they’ll be less resistant to exercise. And as evening approaches, your muscles start to fatigue, making it easier to work them harder.

 When choosing which weights to use for these exercises, start with lighter weights and gradually increase the weight as you become stronger. This way, you won’t overwork your muscles and risk injury. And don’t forget about rest periods; allow yourself at least two minutes between sets so that your muscles have time to recover.

The best way to increase the intensity of short head bicep exercises with dumbbells

If you’re looking to increase the intensity of your short-head bicep exercises with dumbbells, there are a few key things to keep in mind. First, make sure that your rep range is roughly 10-12 reps per set. Second, use a weight that feels challenging but still manageable. And finally, make sure to focus on squeezing the muscle as hard as possible at the end of each rep for maximum benefit.

The best way to stretch after short head bicep exercises is with dumbbells.

  1. Short head bicep exercises can be performed with dumbbells, using a variety of grips to target the different muscles in the arm.
  2.  To stretch after performing these exercises, hold a dumbbell at your shoulder and slowly raise it above your head. Hold for 30 seconds and repeat three times.

Short Head Bicep Exercises

There are a number of exercises you can do to work your short head bicep, ranging from simple to more challenging. Here are four of the best:

  1. Standing Calf Raise 
  2.  Hammer Curl 
  3. Incline Dumbbell Press 
  4.  Seated Row

What are the benefits of Short Head Bicep Exercises?

There are a number of benefits to doing short head bicep exercises. They can help improve flexibility, strength, and tone in the muscle. Additionally, they can improve your posture and help reduce pain in the shoulder region. With these exercises, you can also build up your endurance and stamina.

Tips for progressing with Short Head Bicep Exercises

When working on short head bicep exercises, it is important to keep a few tips in mind. First and foremost, make sure to warm up your arm before starting any type of physical activity. Secondly, be sure to use proper form when performing the exercises. Finally, make sure to gradually increase the difficulty of the exercises as you become more experienced. By following these tips, you will be able to progress with short head bicep exercises safely and effectively.

Short head bicep exercises are an effective way to target the muscles in your upper arm. These exercises help create a stronger and more durable shoulder, which can improve your overall arm strength.

 To do these exercises, you’ll need some basic equipment: a weight bench, resistance bands, and a set of dumbbells. If you don’t have any of these items available, you can still perform the exercises using a softball or a basketball instead.

 Resistance Band Exercise

1: Start by lying on your back on the bench with the resistance band around your ankles. Pull your legs up towards your chest so that you’re in a fetal position. Hold on to the handles of the band and lift your torso and arms off the bench until they’re straight. Hold for 2 seconds, then release and repeat for 3 sets. Resistance Band Exercise

2: While standing with feet hip-width apart, hold one end of the band in each hand and bend forward at the waist until both knees are bent to 90 degrees. Touch your forehead to the floor, then press back up into a standing position without letting go of the band. Do 10 reps per side. Resistance Band Exercise

3: Lie on your back on the bench with one ankle hooked over the edge of the bench and one foot flat on the floor, holding onto the opposite ankle with a hand next to the knee. If you are Beginner then check out Best Exercises for Beginners.

What are the best short-head bicep exercises?

There are a few exercises that you can do to target your short-head bicep muscles. The first exercise is the Swiss ball press. This exercise involves lying down on your back with a Swiss ball resting on your chest. You then lift the Swiss ball up and press it down towards your shoulder blades, repeating the motion for several sets.

 Another short head bicep exercise is the preacher curl. To do this, you will need a weight bench and a rope or band. Place the weight bench so that its flat surface is facing toward the wall and drape the rope over one end of it. Lie down across the weight bench with your palms flat on top and pull your shoulder blades together to curl the rope/band towards your upper chest, stopping about an inch from touching your neck (you should feel a stretch in this muscle). Repeat for several sets.

 Finally, you can also do incline dumbbell curls using standard dumbbells in an incline position (45 degrees). Make sure that you keep your core engaged throughout this entire movement by positioning yourself so that both knees are bent and feet flat on the ground while holding onto either end of the weights. Curl them upwards until they reach shoulder height before lowering them back down to the start position.

How to properly do the exercises

There are a few things to keep in mind when doing the best short-head bicep exercises. The first is that you should always start with a light weight and gradually increase the load as you become more comfortable. Second, make sure to maintain good form throughout the exercise. Third, be sure to stretch afterward to ensure that your muscles are fully recovered. Finally, take time to practice these exercises regularly to see the greatest results.

There are a few different types of short-head bicep exercises that you can do to improve your strength and endurance. One method is to use a weight bench and hold a weight in each hand, then raise them above your head. Another exercise is to lie on your back with your feet flat on the ground, then lift one arm and extend it straight while keeping the other arm stationary. You can also do incline presses or curls with a weight in your hand.

What are the benefits of doing these exercises?

The benefits of doing these exercises are that they help tone and strengthen the bicep muscles. These exercises also help to improve coordination and balance. Additionally, by doing these exercises regularly, you can develop better posture and reduce stress in the neck and shoulders. If you feel pain in your back then you can Adjust Your Own Back at home.


If you are looking to build stronger biceps, then the best short-head bicep exercises might be just what you need. By doing these exercises regularly, you can help increase the size and strength of your biceps muscles. Plus, they are relatively easy to do, so you can start incorporating them into your routine right away. So if you’re looking for a good way to add some muscle to your arms, then try out some of these short head bicep exercises!