4 Lower Bicep Workouts for Bigger Arms

The lower biceps are often neglected during arm workouts. 

Muscular, well-defined biceps are a cornerstone of an impressive physique, showcasing the effort and dedication put into training. Consider bodybuilding legends like Arnold Schwarzenegger, Ronnie Coleman, Lou Ferrigno, Rich Piana, Phil Heath, Kai Greene, Lee Priest, and Markus Rühl — icons celebrated for their sculpted, powerful arms. 

Achieving balanced biceps development requires targeting both the upper and lower sections of the muscle. However, the lower biceps are often overlooked, leaving many with underdeveloped arms. This article details the importance of building your lower biceps to create a well-rounded look. 

We’ll explore lower bicep workouts explicitly designed to target this often-neglected area. If you aim to maximize your biceps’ potential and achieve their ultimate form, you’ve come to the right place. Read on to learn more!

Overview — The Biceps

The biceps are in the upper body, running between the elbow and the shoulder (1). It’s a muscle divided into the upper (long head) and lower biceps (short head). Biceps help with many functional movements, like helping flex the elbows and bringing your arms closer to the shoulders. It also allows you to twist and rotate the forearms outwards and away from the body. The biceps muscles help with shoulder flexion (raising the arm to the front of the body) and shoulder adduction (bringing the arm across the body).

Many biceps-building exercises mainly focus on the upper biceps. However, if we don’t equally build the lower biceps, we have a well-developed half of an upper arm. An all-around well-built and muscular biceps is better. 

To build your lower biceps, you need routines that extend your arm fully. This will help you feel the stretch in your lower biceps. Below is a list of some lower-biceps-building routines you can try.

Top 4 Lower Bicep Workouts

Below are some of the top lower biceps workouts to add to your arm day.

• Concentration Curls
• Close Grip Preacher Curls
• Incline Alternating Hammer Curls
• Reverse Grip Lat Pulldowns

Concentration Curls

The concentration curl is an isolation exercise that works the biceps. This routine is especially effective because it doesn’t include other muscle groups from your shoulders and joints. The movement only happens at your elbows.

Concentration curls help with lower biceps growth due to their mechanics. The dumbbell and gravity extend your arm, adding load. Pausing at the concentric and slowing down the tempo at the eccentric can also help with the mind-muscle connection in the lower biceps. 

The concentration curl can be performed unilaterally, enabling better focus on one side of the body to address muscle and strength imbalances.

How To

1. Sit on a bench and grab a dumbbell using a neutral grip in one hand, putting it between your legs.
2. Now rest your upper arm and elbows on your thigh. Your arm should be perpendicular to the floor throughout the movement. This is your starting position.
3. Next, brace your core muscles (this will help with your form during movement) and slowly curl the weight while your elbows remain stationary.
4. Pause for one to two seconds, then slowly and controlled return to the starting position to complete a rep. 
5. Repeat this movement for as many reps as you can.  

Close Grip Preacher Curls

The preacher curl is another lower biceps-building exercise. The eccentric part of the movement can also be used to stretch the lower biceps. The preacher bench’s design positions the elbow at a natural angle for joint stability and loading capacity. Performing the preacher curls with a closed grip focuses more on the short biceps head, allowing you to flex the elbow joint.

How To

1. Adjust the preacher bench and ensure that your upper arms are on the padding when seated.
2. Use an underhand grip to place your arm less than shoulder-width apart on the EZ bar. This is your starting position.
3. Next, slowly curl the weight up to your shoulder. Keep your arms stationary and focus on contracting your biceps.
4. Pause for about one to two seconds and slowly return the weight to the starting position to finish a rep. 
5. Perform this movement for as many reps as you can.

Incline Alternating Hammer Curls

Incline hammer curls are a great way to build big, well-rounded biceps. Alternating this exercise isolates the biceps rather than bilateral movements, allowing you to focus better on each side. This helps build a better mind-muscle connection and facilitates muscle growth. (2) The incline gives a bigger bicep stretch, which is more effective for better growth in the lower biceps.

How To

1. Grab a pair of dumbbells using a neutral grip.
2. Sit on a bench with your back flat at an angle of 30 to 45 degrees, and let your hands hang from its sides. This is your starting position.
3. Next, brace your core, keep your elbow still, and curl the weight towards your shoulders.
4. Pause for about two to three seconds, getting a good squeeze in your biceps.
5. Then, return the weight slowly and controllingly to the starting position. 
6. Repeat this exact movement for a couple of reps.     

Reverse Grip Lat Pulldowns

While this isn’t an isolation lower bicep workout, you can add it to your workout routines in various ways. The lat pulldown primarily works the muscles in your back, particularly your lats. However, you can also tweak this exercise to work your lower biceps as you extend your arm to return to the starting position. A reverse grip recruits more of the biceps, lats, and mid-back.

How To

1. Take a seat on the lat pulldown machine and adjust it to fit.
2. Grab the handle using a reverse grip (underhand grip) and place your hands shoulder-width apart. This is your starting position.
3. Next, lower the bar to your chest, pulling your elbows backward and getting a good contraction in your biceps.
4. Pause in this position for about two to three seconds, then slowly, controlled, extend your arms and allow the bar to return to the starting position.
5. Repeat this movement for as many reps as you desire.   

Wrapping Up

Building well-developed biceps is key to achieving a balanced and aesthetically pleasing physique, and selecting the right exercises plays a crucial role. While traditional bicep curls are excellent for overall arm development, emphasizing the stretch during the movement can help specifically target the lower biceps.

This article explores highly effective lower bicep workouts, contributing to a more complete and well-rounded appearance. Why not try these exercises and take your bicep training to the next level?

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References

1. Javed O, Maldonado KA, Ashmyan R. Anatomy, Shoulder and Upper Limb, Muscles. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482410/
2. Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7