Trainers often want to work on their biceps peak when they think about arm workouts. However, along with the bicep, the muscle below, which is called the brachialis, and the elbow region contribute significantly to the overall arm’s thickness and power. Thus, the development of this area not only makes the arms look fuller but also adds to the strength of the pulling exercises, such as rows and pull-ups.
Reasons to Strengthen the Lower Biceps
The area at the elbow of the lower biceps, where many weightlifters have the least definition and strength, is the area that needs to be focused on. The power of this area has several advantages:
- Thickens the arms by developing the brachialis and brachioradialis muscles
- Boosts elbow flexion strength for lifts like deadlifts and chin-ups
- Gives the arms a much denser and more powerful look, thus improving aesthetics
- Helps maintain joint stability by balancing the muscles around the elbow
Best Lower Bicep Exercises
Focus on slow, controlled movements, hammer curls, and reverse grips to properly target the lower portion of the bicep.
The Hammer Curls
- How to proceed: Curl upward while holding dumbbells in a neutral grip, palms facing one another.
- Why it works: For lower bicep growth, it directly targets the brachialis.
- Three sets of 10–12 reps
Barbell Curls in reverse
- How to proceed: Using an overhand grip, slowly curl a barbell.
- Why it works: It strengthens the forearms and activates the lower bicep.
- Reps: 3 sets of 8–10.
Zottman Curls
- Method: Raise dumbbells with palms facing up, turn them down at the top, and then slowly lower them.
- Why it works: It targets the entire bicep by combining reverse and traditional curls.
- Reps: three sets of ten
Close-Grip Chin-Ups
- Method: Pull your chest to the bar using an underhand grip.
- Why it works: It efficiently loads the bicep when it is stretched.
- Reps: three sets to failure
Curls for Preachers
- Method: Isolate the lower bicep using a preacher bench.
- Why it works: During curls, it maximizes tension close to the elbow.
- Reps: three sets of twelve
Training Tips for Maximum Growth
- To feel tension in the lower bicep, perform slow-tempo repetitions.
- Maintain precise form and avoid swinging the weight.
- For steady progress, train twice a week.
- Increase weight or repetitions gradually as you advance.
Conclusion
Bicep peaks are only one aspect of a well-developed arm; the entire arm should be thick and strong. Your arm’s functional performance and appearance will both be enhanced by including lower bicep exercises in your routine. You will gradually see significant increases in size and power if you remain consistent and concentrate on using the right technique.
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