A well-defined muscular bicep is a must for an impressive physique. Bodybuilding legends such as Jay Cutler, Phil Heath, Ronnie Coleman, and Arnold Schwarzenegger, among others, have given much importance to arm workouts.

However, many know how to hit the upper part, but what about the lower one? The biceps brachii consists of two heads: the long head (upper) and the short head (lower). Well, let’s have a look at the guide.

1. Concentration Curls

Arguably one of the best exercises to build the lower biceps, this exercise primarily focuses on the brancii part in isolation with minimal shoulder involvement.

Sit with elbow braced on inner thigh, curl the dumbbell slowly. Make sure to feel the heat of the workout. The unilateral focus helps improve balance as well as the mind-muscle connection.

2. Close-Grip Preacher Curls

For this, use the preacher bench with a Z bar. Sit on the bench with your body towards the bar, maintain shoulder stability, and do a complete range of motion.

This exercise places the elbows forward and keeps the focus on the short head of the biceps.

3. Incline Alternating Hammer Curls

This is one of the best exercises to build the entire biceps. Remember how you used to do the incline Dumbbell press? Yeah, maintain the same position, hold the dumbbells with a neutral grip, and do the normal bicep exercise, but enhance the lower activation

Pause at the peak contraction to reinforce neural drive.

4. Reverse Grip Lat Pulldowns

Hit the back and the biceps at the same time; this exercise is one of the best compound workouts. On a lat pulldown machine, use an underhand grip and pull to chest level.

The reverse grip adds more load to the biceps while keeping the back control intact.

Tips

Do not cheat on the workouts; extend the arm fully on each rep to build tension on the lower biceps.

Slow eccentric (lowering) phases force muscle fibers to work harder.

Integrating neutral, underhand, and narrow grips shifts emphasis toward the short head.

Written by

Suryakant Das

Edited by

Joyita Das