If you’re trying to better define your biceps but aren’t seeing the results you’d like, you may have been spending too much time doing bicep curls. While normal curls are a great way to get the upper part of your biceps to really pop, you should also pay attention to the lower part of the muscle.
Neglecting the lower biceps can harm the bicep’s overall definition and make it look a bit off. It can also cause muscle imbalances that put greater strain on the areas around the bicep, leading to nagging aches and pains.
If you want to avoid both of the above situations and really get the most out of your bicep workouts, review our guide to bicep anatomy and the four lower bicep exercises you can incorporate into your routine to get your arms looking great.
Understanding Bicep Anatomy
Also referred to as the biceps brachii, biceps are made up of two muscle heads: the short head and the long head. These heads work together to make sure that your arm is functioning properly, powering movements like elbow flexion, forearm supination, and shoulder flexion. If one area of the bicep is stronger than the other, you may end up with some annoying imbalances that can cause issues like tendonitis or tightness.
The brachialis muscle is an elbow flexor that lies underneath the bicep and helps with forearm rotation. Working the brachialis muscle and the biceps is key to getting properly balanced, healthy arms. By strengthening the bicep and brachialis areas, you’ll enhance your arm’s appearance while increasing its overall strength and health.
4 Lower Bicep Workouts
As you try to build your lower biceps, you’ll want to do more than just standard curls. Before you do your next arms workout, review the following four lower bicep workouts to add to your routine:
1. Preacher Curls
If you’re looking for one of the most effective exercises you can do to build your lower biceps, preacher curls are an excellent option. This exercise makes your arm use a full range of motion, and it isolates your biceps, making it a highly targeted bicep exercise. Since your upper arms will rest against the preacher curl bench’s pad, you’ll have to rely on your biceps’ strength to complete the curl.
Typically, preacher curls are performed at a preacher curl machine or preacher curl bench with a barbell. However, some people do enjoy doing a single-arm dumbbell preacher curl, where you work each bicep individually instead of together.
How to Perform a Preacher Curl
- Before you start curling, ensure your arms can comfortably sit on the preacher curl bench and select a weight that matches your current strength level.
- Place your arms on the machine’s padding and take hold of the barbell with an underhand grip.
- Curl the barbell upwards to your shoulders while you contract your lower biceps.
- Hold the weight at the top of the curl (the barbell should be at shoulder height) for a few seconds.
- Slowly lower the barbell back down.
- Perform 3 sets of this exercise with 10 to 12 reps for each set.
2. Incline Curl
Seated incline curls are a great variation of standard curls and can increase your lower bicep’s strength. During this exercise, you’ll lean back on an incline bench with your arms hanging to the ground. Due to this positioning, you’ll increase your curl distance and range of motion, which can reduce the amount of shoulder flexion and increase your gains.
How to Perform an Incline Curl
- Adjust an incline bench so it's tilted slightly backward, and then lie on it. Let your arms fall to your sides, and point them straight at the ground so they’re behind your body.
- Take hold of a dumbbell in each hand with your palms facing forward.
- Curl the dumbbell in your left hand toward your shoulder.
- Pause with the dumbbell at the highest point of the curl before slowly lowering it to your side.
- Repeat this movement on the other side.
- Perform three to five sets with 12 reps each.
3. Cable Concentration Curls
Cable concentration curls are an awesome way to get a good contraction in the lower bicep and specifically target the area. As opposed to normal bicep curls, where you may be using other muscle groups to help with the lift, cable concentration curls will only use your biceps when done properly. Since this variation of the concentration curl keeps pressure on your arms and doesn’t let them rest, it’s a challenging exercise for your biceps.
If you really want to get the most out of this exercise, do cable concentration curls slowly. The extra muscle tension will help you get stronger faster.
How to Perform Cable Concentration Curls
- Sit at the foot of a bench placed close to a low pulley. Next, hook a straight bar to the pulley and select an appropriate weight.
- While sitting on the bench, lean slightly forward and keep your legs shoulder-width apart.
- Take hold of the bar with an underhand grip, making sure your palms face upward. Keep your arms between your thighs, and curl the bar up to your chest.
- At the peak of the movement, squeeze your muscles and hold the weight for a few seconds.
- Slowly lower the weight back down in a controlled manner.
- Do 10 to 15 reps of this exercise over 3 to 5 sets.
4. Reverse Curls
Reverse curls help your lower bicep and brachialis, making them a great exercise to get your biceps and forearms stronger with just one lift! Reverse curls also help with grip strength, something that’s always worth trying to increase for your day-to-day life.
While you perform a reverse curl, focus on a controlled motion with reverse curls. If your body isn’t controlled during your lift, you could end up using momentum instead of your muscles to raise the bar.
How to Perform a Reverse Curl
- With your feet shoulder-width apart, stand holding a barbell with the tops of your hands facing away from you.
- While you keep your elbows close to your body, curl the barbell up towards your shoulders.
- Pause at the top, contracting your muscles as much as possible.
- Slowly lower the barbell back to the starting position.
WANT TO WORK YOUR UPPER BICEPS? CLICK HERE FOR TARGETED EXERCSISES
Let Gold’s Gym SoCal Help You Grow Your Biceps
If you’re trying to grow your lower biceps and live in Southern California, our expert instructors at Gold’s Gym SoCal have you covered. Gold’s Gym SoCal offers personal training options and a variety of high-quality strength-training equipment you can use to build muscle and get ready for beach season. We also have a variety of group exercise classes you can take to maximize your gains in a fun, encouraging setting.
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