Movement guide
Short head
The inner head works alongside the long head during curls and pulling movements.
These curls train both heads rather than isolating the short head.
01
Preacher curl
Isolation · Curl bench
Also works
Long head of biceps, brachialis, brachioradialis
How to perform
Support your upper arms on the pad and curl through a comfortable range. Lower gradually.
Avoid bouncing at the bottom or forcing elbow extension.
Example volume · 2–3 sets × 10–15 reps
02
Dumbbell curl
Isolation · Dumbbells
Also works
Long head of biceps, brachialis, brachioradialis
How to perform
Begin with arms at your sides. Curl the weights while turning palms upward. Lower to a comfortable straight-arm position.
Keep elbows near your ribs and your torso still.
Example volume · 3 sets × 8–12 reps
References
openstax.orgCommunity draft · awaiting expert review