Lower bicep exercises?

[whoa4]

anybody know any exercises that specifically works the lower bicep

[God_Tua]

co signs..but im sure its lower body fat..stop eating momma fried hot wings

[fudgegruck]

do preacher curls on your knee or on a preacher curl bench and make sure to fully extend your arms at the low point.

[Seven One Three]

reverse ur hands while doing bicep curls, so your knuckles face you, instead of your palms...

also works the hell out of ur forearms

[Big H]

Preachers and drag curls (reverse grip) as mentioned above are solid.

Throw in Partials or 21's as some people call them. Doing each phase of the lift for 7 reps and then doing 7 full reps. Focus on the lower part of the lift where you bring the bar up from your thighs to a 90 degree angle and then back down. Really hits the lower head of the bicep good, you'll be able to feel the difference. Just make sure you don't go past that 90 degree angle. Anything higher and you won't be working the lower Bicep anymore.

[omeo]

targetting the "lower bicep" is physically impossible.

[whoa4]

Preachers and drag curls (reverse grip) as mentioned above are solid.
Throw in Partials or 21's as some people call them. Doing each phase of the lift for 7 reps and then doing 7 full reps. Focus on the lower part of the lift where you bring the bar up from your thighs to a 90 degree angle and then back down. Really hits the lower head of the bicep good, you'll be able to feel the difference. Just make sure you don't go past that 90 degree angle. Anything higher and you won't be working the lower Bicep anymore.
I appreciate it fellas. I guess targeting the lower bicep isn't "impossible" afterall

[Never-lie Jenkins]

doing a full bicep curl works the lower bicep just as much as only going half way up (or 90 degrees)...it's a myth that this works the lower bicep more...you're better off doing full curls in the workout.

What you should do is fatigue the biceps as much as possible by doing standing, alternate dumbbell curls. Start off with the highest weight set you can do about 12 or more reps with. When you're done with that set, go down about 5 pounds in weight and start on that set immediately afterwards...no rest. After that set...go down another 5 pounds...repeat over and over til you're about down to 20 pounds and just burn out. Burn out on every set if possible. Get the whole bicep blastin if you do this consistantly for about 3 weeks. I only do this workout 2 times a week and i do it on dedicated days. I do 2 days in the week where i just set aside 10 minutes to do this workout.

The other 2-3 days i do full workouts on other muscle groups

[Big H]

doing a full bicep curl works the lower bicep just as much as only going half way up (or 90 degrees)...it's a myth that this works the lower bicep more...you're better off doing full curls in the workout.


Granted the person is using strict and proper form during the execution, but lets be real here... how many people actually use proper form on curls? Too often I see cats trying to curl 135 lbs. on a Olympic bar and end up throwing their back up trying to cheat the weight up. I rarely see someone doing curls in a correct manner, throwing in partial reps just helps to balance sh*t out.

[Never-lie Jenkins]

Granted the person is using strict and proper form during the execution, but lets be real here... how many people actually use proper form on curls? Too often I see cats trying to curl 135 lbs. on a Olympic bar and end up throwing their back up trying to cheat the weight up. I rarely see someone doing curls in a correct manner, throwing in partial reps just helps to balance sh*t out.

i agree...most don't know the proper form. The best way to establish a better form is to stop using olympic bars period and go for dumbbells, then just focus on keepin your back straight and only using your arms to lift the weight. Simple, but a lot of people lose focus while tryin to lift.

Burning out should be your goal as well....no pre-set number should be in your reps, if you want your arms to shape up the fastest you gotta go hard and fatigue them shyts til ya arms feel like they're about to explode, lol.

[Big H]

i agree...most don't know the proper form. The best way to establish a better form is to stop using olympic bars period and go for dumbbells, then just focus on keepin your back straight and only using your arms to lift the weight. Simple, but a lot of people lose focus while tryin to lift.
Burning out should be your goal as well....no pre-set number should be in your reps, if you want your arms to shape up the fastest you gotta go hard and fatigue them shyts til ya arms feel like they're about to explode, lol.

True, gotta go to failure on Bicep curls. Using a rep scheme like a 5x5 should be used for strength gains only, anything else just do em till your biceps are pumped outta control. You shouldn't be able to touch your shoulders by doing the flex position, pump should remain even way after your sets.