Just found this area of the boards and had a quick question to someone knowledgeable in weight lifting routines. I work out on average 3-4 times a week. I am about 6'4" tall and somewhere around 260lbs, and I would say I am really muscular, no gut or anything. Anyway, I have noticed that the middle and top part (shoulder area) of my bicep are growing quite fast but the lower part (near the elbow) isn't as quickly. Basically I got large shoulders and arms at the top but that "arc" from the middle of my bicep to the elbow isn't near as large.

Does anyone have any exercises (weight routines) that would build this portion of my bicep. Please be very descriptive if you do, I am not up on all the "gym terms"....

Thanks......

TAZ

There's no way to shape the muscle like that. The way it develops is all genetics. As long as when you're lifting, you're using the full range of motion, you're already working the whole muscle, but toward the elbow there is simply less muscle tissue (and obviously it seems to be more noticeable in tall people with longer arms).

Just found this area of the boards and had a quick question to someone knowledgeable in weight lifting routines. I work out on average 3-4 times a week. I am about 6'4" tall and somewhere around 260lbs, and I would say I am really muscular, no gut or anything. Anyway, I have noticed that the middle and top part (shoulder area) of my bicep are growing quite fast but the lower part (near the elbow) isn't as quickly. Basically I got large shoulders and arms at the top but that "arc" from the middle of my bicep to the elbow isn't near as large.

Does anyone have any exercises (weight routines) that would build this portion of my bicep. Please be very descriptive if you do, I am not up on all the "gym terms"....

Thanks......

TAZ


Hi Taz. I'm going to give you one of the best exercises you can perform for this area and explain why. The Incline Dumbell Curl. Here's the Kinesiology (Primary muscles) involved:

Biceps Brachii - Front of upper arm
Brachialis -front of upper arm, beneath biceps (Closer to the elbow)
Brachioradialis - Thumb side of forearm, close to elbow - this is the area you specified in your post
Pronator teres - High on front side of forearm

In comparison to other biceps exercises, the incline DB curl produces the strongest contraction of the biceps because the upper muscle is placed on stretch when the arm hangs straight down along the body. Here's how to do it with perfect form:

Lie faceup on an incline bench at about 45 degrees. Keep your back in full contact with the bench.
Hold a DB in each hand w/a neutral grip (palms facing in), arms extended &hanging down at your sides.
Inhale & hold your breath as you curl the weights up to your shoulders by flexing at the elbows. Keep your upper arms stationary, do not swing them forward.
Slowly turn your wrists out as your forearms come up to the level position (shoulders). Your palms should be face up and back at the top of the range of motion (shoulders).
Exhale and rotate your hands back to neutral as you return to the start position.
Keep your torso and upper arms stable at all times.
For a peak contraction, hold the top position for a second or two while squeezing your bideps.

Whew! I hope this has helped!

Hey thank you so much for the information. Actually that is one lifting routine that I haven't tried yet. I mostly do hammer curls, barbell curls, and concentration curls (seated) but haven't tried the incline curls yet. Wow, that is alot of curls ;) anyway....

I'll try that out next time I am at the gym and see how that works, again thank you for the information. Very very appreciated...


TAZ

Hey thank you so much for the information. Actually that is one lifting routine that I haven't tried yet. I mostly do hammer curls, barbell curls, and concentration curls (seated) but haven't tried the incline curls yet. Wow, that is alot of curls ;) anyway....

I'll try that out next time I am at the gym and see how that works, again thank you for the information. Very very appreciated...


TAZ

You're more than welcome Taz. Just remember, keep perfect form!

Laurie (NASM CPT)