Muscle anatomy · Biceps brachii — long & short heads (with brachialis)

Biceps anatomy

The biceps has two heads that join into one tendon at the elbow. The long head sits on the outside and forms the peak; the short head sits inside and adds width. Grip width and arm position decide which one leads.

Jump to: Long head (outer) · Short head (inner)

Long head (outer)

Runs over the top of the shoulder joint down the outside of the arm. Loaded most when the arm is behind the body or the grip is narrow — incline curls, hammer-style and close-grip curls.

Dumbbell Biceps Curl

The dumbbell biceps curl exercise primarily targets the long head of the biceps, which is the outer portion of the biceps muscle.

Dumbbell Incline Biceps Curl

The dumbbell incline biceps curl primarily targets the long head of the biceps brachii muscle, which is the outer portion of the biceps muscle that is responsible for the "peak" or "bump" appearance of the biceps when well-developed.

Dumbbell Alternate Preacher Curl

The dumbbell alternate preacher curl is primarily a biceps exercise that targets the long head of the biceps brachii, which is the outer portion of the biceps muscle.

Cable One Arm Biceps Curl Version 2

The Cable One Arm Biceps Curl Version 2 is primarily targeted towards the long head of the biceps muscle.

Short head (inner)

Starts on the shoulder blade and runs down the inside of the arm. Loaded most with the arm in front of the body or a wide grip — preacher curls, wide-grip and concentration curls.

Barbell Curl

The barbell curl exercise primarily targets the short head of the biceps, which is the inner portion of the biceps muscle.

EZ Barbell Curl

The EZ barbell curl is a popular exercise for targeting the biceps, which consists of two main heads - the long head and the short head.

EZ Barbell Close Grip Preacher Curl

The EZ barbell close grip preacher curl is primarily a biceps exercise that targets both the long head and short head of the biceps brachii muscle.

Cable Close Grip Curl

The cable close grip curl is primarily focused on targeting the short head of the biceps.

Biceps — common questions

What builds the biceps peak? The long head. Curl with the arm slightly behind the torso (incline bench) or with a narrow or neutral grip, and add a hard squeeze at the top.

Should I train biceps directly? Rows and pulldowns train them hard already, so 2–4 direct sets, two or three times a week, is enough for most people.

What is the brachialis? A muscle under the biceps that lifts the elbow with a neutral grip. Hammer curls train it and push the biceps up, making the arm look bigger from the side.

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