Training

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CREATING BIG LOWER BICEPS

Sculpt your lower biceps with a three-step exercise routine.


June 30, 2008

Written by FLEX Staff

EXERCISE THREE: ONE-ARM DUMBBELL SPIDER CURLS

Again, use the same over-the-top body position, with your upper arm plastered against the vertical side of the preacher bench to maintain the range of motion.

In contrast to seated alternate dumbbell curls, do not supinate these. If you let the dumbbell twist on the way down, it places an uncomfortable torque stress on your brachialis and elbow tendons. Keep it perfectly level throughout.

The range of motion, however, is the same as for any dumbbell curl. Start each rep by letting your arm hang straight down at full extension. This targets the lower biceps. (Stop short of full extension and you miss the lower biceps altogether.) Then curl as high as your elbow will allow, which in this case is approximately horizontal, again maintaining continuous tension.

Do four sets, all to failure, the first for 12-15 reps and the last three in the six- to eight-rep range.

GO FOR IT

The final word of advice to heed is to picture what results you are looking to reach, and just do it. Do you want arms that mirror mountain ranges or mountain peaks? If you want biceps that extend along your upper arm like the bodybuilding messiah, Arnold Schwarzenegger, then these three fail-proof techniques for major bicep bulking are your answer. Try this routine once a week, follow perfect form, go to failure on the prescribed sets, and you'll raise your lower biceps to new heights.FLEX.

FLEX FORUMS: Discuss your workouts with fellow bodybuilders.

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