Lower bicep development.

[Damienm05]

First off, thanks for any advice you may have!

Stats -
23 years old, on test only cycle
6'1", 200 lbs, 10%, 4 years training.

First off, I have a very good physique and have been happy w/ my bicep training and gains. However, while my biceps have great peaks/strength/vascularity - the lower portion does not "pop" as much as I have seen in a lot of other guys, often with way less strength/overall definition. Rather, it is a long bicep, slowly arching into a mean peak. I figured I'd stop in and ask if anyone varies up their lifts specifically for lower bicep development. I've always been a believer in strict form and negatives - going all the way down to a straight-arm position before back up again. Should I vary up my routine and include bicep curls that are more like short pulses, maybe one-arm at a time on the preacher? I've always heard that sort of contraction leads to a shorter, weaker bicep, but maybe it would be a great way of developing the look I want in conjunction with my training. Assuming this area can't really be developed without severely hindering the overall quality of my arms - maybe it's just my genetics and how my arms are meant to be.

As of now, I do arms once a week and every other week the training varies. Been on this regiment for about a month and looking to add variation. Here's what I do for biceps as of now:

Week 1:
- 4 sets EZ bar preacher curls - strict form - 70x14, 80x12, 90x10, 100x6
- 3 sets cable curls - 3 seconds up, 5 seconds down - 110x12, 120x10, 130x6
- 3 sets alternating DB hammer curls - negatives on last 2 reps - - 40x12, 45x10, 50x8
- 3 sets reverse-grip EZ bar preacher curls - strict form, 2 up, 3 down - 60x14, 70x12, 80x8

Week 2:
- 4 sets straight-bar curls w/ wide grip - strict form - 85x12, 95x10, 100x8, 110x5 (cheat to get last 2 up usually and do negatives).
- 3 sets incline bench DB curls - 2 up, 3 down - 30x12, 35x10, 40x8
- 3 sets DB hammer curls - up and in to chest - 30x12, 35x10, 40x8
- 3 sets reverse-grip cable curls - 3 up, 5 down - 90x12, 100x10, 110x8

[kalspic]

you could try dumbell preacher curls. on my hammer curls i do them infront of me instead of having them at the sides. so your supporting your self with your one hand and bringing them weight up infront of you. kinda hard to explain.

[BigBuck6]

T-bar rows really helped me with that lower portion, give em a shot.

[HustlerBrah]

Incline d/b curls.

You'l blast your brachiallis,

i recently popped them into my arm routine and am slowly getting their,

doesn't help when you have long arms either ey haha.

[FireGuy]

First off, thanks for any advice you may have!

Stats -
23 years old, on test only cycle
6'1", 200 lbs, 10%, 4 years training.

First off, I have a very good physique and have been happy w/ my bicep training and gains. However, while my biceps have great peaks/strength/vascularity - the lower portion does not "pop" as much as I have seen in a lot of other guys, often with way less strength/overall definition. Rather, it is a long bicep, slowly arching into a mean peak. I figured I'd stop in and ask if anyone varies up their lifts specifically for lower bicep development. I've always been a believer in strict form and negatives - going all the way down to a straight-arm position before back up again. Should I vary up my routine and include bicep curls that are more like short pulses, maybe one-arm at a time on the preacher? I've always heard that sort of contraction leads to a shorter, weaker bicep, but maybe it would be a great way of developing the look I want in conjunction with my training. Assuming this area can't really be developed without severely hindering the overall quality of my arms - maybe it's just my genetics and how my arms are meant to be.
As of now, I do arms once a week and every other week the training varies. Been on this regiment for about a month and looking to add variation. Here's what I do for biceps as of now:

Week 1:
- 4 sets EZ bar preacher curls - strict form - 70x14, 80x12, 90x10, 100x6
- 3 sets cable curls - 3 seconds up, 5 seconds down - 110x12, 120x10, 130x6
- 3 sets alternating DB hammer curls - negatives on last 2 reps - - 40x12, 45x10, 50x8
- 3 sets reverse-grip EZ bar preacher curls - strict form, 2 up, 3 down - 60x14, 70x12, 80x8

Week 2:
- 4 sets straight-bar curls w/ wide grip - strict form - 85x12, 95x10, 100x8, 110x5 (cheat to get last 2 up usually and do negatives).
- 3 sets incline bench DB curls - 2 up, 3 down - 30x12, 35x10, 40x8
- 3 sets DB hammer curls - up and in to chest - 30x12, 35x10, 40x8
- 3 sets reverse-grip cable curls - 3 up, 5 down - 90x12, 100x10, 110x8

Yep.

[Damienm05]

Incline d/b curls.

You'l blast your brachiallis,

i recently popped them into my arm routine and am slowly getting their,

doesn't help when you have long arms either ey haha.

Yeah, my arms are pretty long. Mesomorph w/ NBA player arms, haha. I never minded the look until recently that my chest/back have gotten much bigger.

[HustlerBrah]

Yeah, my arms are pretty long. Mesomorph w/ NBA player arms, haha. I never minded the look until recently that my chest/back have gotten much bigger.

I've got long arms too haha

forearms are so skinny, need to work on them to bring a more solid look.

[BigBuck6]

okay guys i see everyone on here talking about long arms, if there is anyone who can beat 6'5" with 38" arms speak up cause it sucks!

[Damienm05]

I've got long arms too haha

forearms are so skinny, need to work on them to bring a more solid look.

I never train my forearms directly; I probably should. They are pretty cut up from doing reverse-grip curls but my wrists and the lower portion are all skinny

[NVR2BIG1]

light preacher curls, lower the weight to where your arms are almost straight. Just a tiny bend in them to avoid joint injury. You wont be doing this with much weight, maybe a 70-80 lb bar? It'll make your biceps start closer to the bend in your arm, def worked for me