As the name implies it, the biceps consists of two heads: long and short head.
“INNER CIRCLE” – Biceps Workout
Barbell curls: sets 3-4, reps 8-10
Incline dumbbell curls: sets 3-4, reps 8-10
High cable curls: sets 3-4, reps 8-10
The high cable curl exercise very has strict movements, and it’s difficult to cheat. You should limit the weight you are lifting, because heavier weights might tempt you in using your shoulders and chests as a support. Because of this, do heavier exercises like barbell and dumbbell curls before engaging into high curl exercise, to make the most of the overload you place on the biceps. Do the high cable curl to finish off your fatigued muscles.
Both heads originate from the shoulder blade. While the long head starts at the back of the scapula, the short head starts at its front. The two head unite to form a single tendon that is attached to the radius providing for the flexion (barbell curls), and supination (dumbbell curls). By placing your arms are in front of the body or out to the sides when doing curls, you put greater focus on the short head.