I need bicep help

[mike peters]

When I work my bis I only get sore in the lower portion (near the forearm) What exercise is need to get the bicep more sore (worked) near the delts?

Current exercises are

standing db curls
or
bb curls
hammers
preachers
concentrated db curls

 

[gymtime]

There is very little variation you can do when it comes to bis. You're already doing pretty much every bi excercise there is. So I'd say keep doing what you're doing. If your lower arm/forearm is getting sore, it's probably not because you're doing something wroing, it's just that that is a weak area for you. Give it time to strengthen, then add some weight.

 

[bignate73]

If your lower arm/forearm is getting sore, it's probably not because you're doing something wroing, it's just that that is a weak area for you. Give it time to strengthen, then add some weight. [/B]

YUP!

another thing you can think about is your form (rocking, swinging, jerking the weight, shortened range of motion etc) rep speed may be too fast and momentum may be taking over too, which could be why you feel it more near the tendon and not in the muscle belly.

just some thoughts, cant be for sure unless i saw you perform these exercises.

 

[mike peters]

The joint at the forearm doesn't get sore it's the bicep, just the lower portion closest to the forearm (that's good). But, I'm trying to find out how to get the upper end (near delt) sore.

thanx

 

[Canadian Cobra]

Bicep exercises are pretty basic, so it's gotta' be your form.

A couple suggestions:
- at the top of the motion for DB curls, be sure to really rotate your hand; your baby
finger should be higher than your thumb
- for BB curls try leaning against a wall to ensure you're not swinging
- for DB curls lean against a bench set almost upright (Take a incline bench and adjust
almost as high as it will go) lean against while doing DB curls with your hands turned
out away from you
- mix up the reps - high reps really make my bis burn (but heavy makes them grow)

 

[mike peters]

bump

 

[Ninja]

Here I come to save the day!!!! It's not your form. It's the order your doing the excrcises. I had the same problem. I got huge arms but I was having a hard time getting that ball on top. Do your concentration curls first!!!! That will stimulate that peak right away. This little adjustment did wonders for me right away. Then follow the other basic rules for the other excercises. Don't use too heavy of a weight. Get a full stretch of the biceps while the wrist is slightly curled and locked in the same position for the whole range of motion all the way through the peak contraction without releasing tension on the biceps at the top. Supinate the wrist while it is locked. If your not locking your wrist now you'll probably need a much lighter weight than your accustomed to.