The long head is what gives your biceps height or “peak.” But, at the same time, the short head adds bicep width. So if you want to make your bicep thicker, you need to target the short head or inner bicep.
How To Target The Short Head
There are a few different ways to target the short head or inner part of the bicep. The first is a supinated or palms-up grip that activates the inner bicep more.
Another factor is if your arm is angled inward or outward. For example, a wide grip where your arms angle away from your body brings the inner bicep into the movement more.
Lastly is whether your arm is in front of or behind your body. The farther out in front of your body your arm gets, the more you work the inner bicep.
Spider Curls Benefits & Limitations
Your arms are automatically out in front of your body with spider curls. And you can choose to use a wide palms-up grip. So this exercise can target biceps peak in multiple ways.
- Prevents unnecessary movement and eliminates momentum to isolate the bicep
- Places arms in front of the body to target biceps peak
- Able to change the grip to target the inner bicep further
- Not the best exercise for going heavy
How To Do Spider Curls
Set an incline bench at 30-45 degrees to do spider curls. Next, lie face down on the bench with your chest resting at the top. Then let your arms hang straight down towards the floor.
Tip: You can carry the bar over the bench as you get in position. Or you can have a partner hand it to you after you lie face down.
From this starting position, curl the weight up towards your face while keeping your upper arms relatively still. At the top, your arms should be bent 90-degrees or less.
Now lower the weight until your arms are straight again. But don’t let your biceps relax at the bottom, keep them under constant tension. After your set, drop the weight or lift it back over the bench.
To recap, here are the step-by-step directions:
- Set up the incline bench and lay face down with the weight at arm’s length
- Curl the weight while keeping your upper arms still
- Lower the weight again but keep your biceps under tension
- Repeat for the desired number of reps