Click Here for Free Bodybuilding and Fitness Magazine Subscription
How To Train The Lower Bicep
Posted by: Ron
Beef Up Your Lower Biceps
This is a great exercise to make the gap between your forearms and biceps disappear and get filled by your lower biceps.
Perform the barbell preacher curl with the right technique and reap the benefits
Most young bodybuilders have a gap between their forearms and biceps when they flex their arms. Their lower bieps are underdeveloped. It's a tough area to work because it requires strict movements and a lot of concentration. You also have the social conditioning working against you that says the shape of your biceps are purely genetic.
Genetics play a role for certain, yet you have control over the shape of your biceps. Vince Gironda has written extensively about it in his course "A Muscle Has Four Sides".
One exercise that really works the lower biceps is barbell preacher curls performed how Vince recommends it.
Get on top of the preacher bench putting one foot in front of you (right under the bench) and the other behind you so you're well braced. Keep your abs firmly against the bench while you lean forward onto the bench with your head and shoulders. Wrap your thumbs under the bar and your hands about shoulder width apart. Curl your wrists up while firmly gripping the bar. Curl to your shoulders, then back down, fully extending the arm. Use full range of smooth movements as if you were pumping blood into your arms. Here's the key point: AVOID, at all cost to lean back or move your shoulders back at the top of the movement. Bending only at the elbows is what puts the focus on the lower biceps.
Let me know how much you had to drop the weight, from your regular preacher curls, doing them this way.
Click Here for a Chance to Win Free Bodybuilding Supplements
[Powerlifting Forum] [Bodybuilding Discussion Forum] [Bodybuilder Forum] [Teen Bodybuilding Forum]
[Muscle Growth Forum] [Weight Loss Forum] [Workout Forum] [Health and Fitness Forum]
