A developed lower bicep provides the appearance of bigger, more muscular arms. Targeting the lower bicep will create a chiseled line if you’re sculpting your body for aesthetic reasons or bodybuilding. When working your lower bicep, make use of a weight that allows you to perform five repetitions before parts of your muscles begin to feel a burning sensation. You may want to use a different weight for every lower bicep exercise. For best results, carry out the exercises to develop the lower bicep between five and 6 days a week.
1. Do three teams of 12 to 14 half-bicep curls. Begin the exercise by standing upright, holding a dumbbell in every hand, arms at your sides. Slowly lift the dumbbells up, bringing your palm toward your shoulder and prevent when your elbows are bent in a 90-degree angle. Hold this position for 2 seconds and slowly release the dumbbells to the starting position. This concludes one repetition.
2. Perform three sets of Ten to twelve reverse-hold bicep curls. Begin standing upright, arms at your sides, having a dumbbell in each hand. Turn the dumbbell so that your palms are facing behind your tops of your hands are facing forward. Slowly lift the dumbbell up, bringing the rear of your hand toward your shoulder. Continue lifting before you reach the limit of your flexibility and slowly lower your arm to the starting position. This concludes one repetition.
3. Complete two sets of 20 to 25 preacher curls. Take a seat on a preacher curl bench and rest the backs of the arms against the padded area. Extend your arms until they’re straight and grasp the barbell both in hands, palms facing up. Lift the barbell up, bending your elbows so far as they can, and pause for just one second. Slowly lower the barbell down again, returning your arms towards the starting position. This concludes one repetition.