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.
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.
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:
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.
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.
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.
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.
WANT TO WORK YOUR UPPER BICEPS? CLICK HERE FOR TARGETED EXERCSISES
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.
Take advantage of a Free Pass to see what Gold’s Gym SoCal is all about. If you want to find a Gold’s Gym near you in SoCal, check out our many gyms located in Southern California.
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