A Practical Way to Target the "Lower" Biceps
Do you have a huge gap between your elbows and the rest of your biceps? Is it possible to train the "lower" biceps and possibly close this gap, or is it just a genetic thing?
Old-school bodybuilders used to talk about exercises to highlight different parts of the biceps. There is a lot of discussion about whether this is true or not. You have meatheads swearing on one side, and you have overly scientific jerks that do not even claim that the muscles of the muscle are always contracting.
Some studies of which T Nation has performed some Contributors Brad Schoenfield and Bret Contreras showed that CAN can emphasize different areas of the same muscle, which can lead to regional hypertrophy (1
These studies were performed on the thigh muscles and on the triceps biceps? Research suggests that this is possible for most body parts, including the biceps, because it crosses both the shoulder and elbow joints. However, there is no study comparing two groups that showed guaranteed regional growth.
Regardless of this ongoing debate, there is a fantastic solution that many people overlook.
Fix Your Gap
When people talk about their biceps, that's usually the case of the two main heads – the long head and the short head. Both heads form the biceps brachii, which lies in the front of the upper arm.
Instead of debating whether we can target the lower part of biceps brachii, why not just head for a completely different muscle that sits all the way down the bottom of your upper arm? This muscle is the brachialis. It sits below the biceps brachii and has the ability to increase the arm size from below.
Triggering growth in this muscle will help with a lower total biceps size, and if you are not too genetically cursed, it could even help to soften arm distances. Try this super set:
A1 Dip Bar Lean
Stick to the dip bars and lean slowly on each side while helping less and less with the opposite arm. You will feel the inside of your arm activate. Switch between the pages every 5 seconds. Do this for as long as you can stand while concentrating on the mind-muscle connection.
You probably will not need any extra load, but if it gets too light for you, wear a weight belt or put necklaces around your neck. 19659011] A2 Standing Hammer Curl
After the dip stick has settled down, make some good old hammer curls. Press hard with each repetition and slowly lower it.
Why It Works
The inclination of the drawbar is a unique exercise that challenges the brachialis isometrically and stabilizes the upper arm. When combined with the Hammer Curl, you can experience both static and dynamic contractions of the brachialis.
When you perform this superset, you feel the inside of your mid / lower biceps area the most. Try these out!
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- Mendiguchia, J, et al. "Uneven changes in the MRI measurement of the hamstrings after two exercises to strengthen the thigh muscles." Current Neurology and Neuroscience Reports., US National Library of Medicine, March 2013, www.ncbi.nlm.nih.gov/pubmed/23443215.[19659023$SchoenfeldBJetal"RegionaleUnterschiedebeiderMuskelaktivierungwährendderOberschenkelmuskel-Übung"CurrentNeurologyandNeuroscienceReportsUS-amerikanischeNationalbibliothekfürMedizinJan2015wwwncbinlmnihgov/pubmed/24978835[19659023WakaharaTetal"UngleichmäßigeMuskelhypertrophie:IhreBeziehungzurMuskelaktivierunginderTrainingseinheit"CurrentNeurologyandNeuroscienceReportsUS-amerikanischeNationalbibliothekfürMedizinNovember2013wwwncbinlmnihgov/pubmed/23657165