how can i build this?

[nycurse2003]

Is there a exercise that can work out the lower bicep, and muscle around the elbow. Like the end of the tricep at the elbow and end of the bicep.

Thanks

[ChefPhalBignuts]

Full ROM man. Make sure your arms extend to 180 degrees or even beyond if you can

[IronBear04]

Originally Posted by PhalC1

Full ROM man. Make sure your arms extend to 180 degrees or even beyond if you can

snap your arm ft ****in serious growth... yarly

[papi93]

Originally Posted by nycurse2003

Is there a exercise that can work out the lower bicep, and muscle around the elbow. Like the end of the tricep at the elbow and end of the bicep.

Thanks

Joe Defranco:

"First of all, there's no such thing as a "lower" biceps. It?s impossible to contract the lower portion of your biceps without recruiting any other portions.

Still not convinced? Well, you might be thinking that whenever you complete a tough set of preacher curls, you get a pump in your biceps just above the bend in your elbow. After all, it?s your "lower" biceps which creates your biceps "peak," isn?t it?

Okay, here?s the deal. The prime movers in the preacher curl are your biceps brachii and the brachialis. The biceps brachii consists of a long and short head and it crosses over two joints (your shoulder and elbow). On the other hand, the brachialis only crosses over one joint (the elbow) and it lies underneath the biceps brachii. It originates on the middle of your humerus and inserts on the radius.

When performing a preacher curl, your upper arms are placed in front of your upper body (shoulder flexion). For a muscle to be fully activated, it must be stretched at both ends. Since the biceps brachii attaches to the shoulder, it can?t be fully activated because the angle of the preacher bench places the shoulders in flexion. This places a large portion of the load on the short head of the biceps brachii and the brachialis.

Remember that the brachialis lies underneath the biceps brachii and it originates lower on the upper arm. When the brachialis gets "pumped," it pushes the bottom of the biceps brachii forward, creating what appears to be a "lower biceps.""

Source: http://www.defrancostraining.com/art...ning-myths.htm

[I dont work at Ballys]

Originally Posted by papi93

Joe Defranco:

"First of all, there's no such thing as a "lower" biceps. It?s impossible to contract the lower portion of your biceps without recruiting any other portions.

Still not convinced? Well, you might be thinking that whenever you complete a tough set of preacher curls, you get a pump in your biceps just above the bend in your elbow. After all, it?s your "lower" biceps which creates your biceps "peak," isn?t it?

Okay, here?s the deal. The prime movers in the preacher curl are your biceps brachii and the brachialis. The biceps brachii consists of a long and short head and it crosses over two joints (your shoulder and elbow). On the other hand, the brachialis only crosses over one joint (the elbow) and it lies underneath the biceps brachii. It originates on the middle of your humerus and inserts on the radius.

When performing a preacher curl, your upper arms are placed in front of your upper body (shoulder flexion). For a muscle to be fully activated, it must be stretched at both ends. Since the biceps brachii attaches to the shoulder, it can?t be fully activated because the angle of the preacher bench places the shoulders in flexion. This places a large portion of the load on the short head of the biceps brachii and the brachialis.

Remember that the brachialis lies underneath the biceps brachii and it originates lower on the upper arm. When the brachialis gets "pumped," it pushes the bottom of the biceps brachii forward, creating what appears to be a "lower biceps.""

Source: http://www.defrancostraining.com/art...ning-myths.htm

thats exactly where the source of all these myths about feeling things in "outer chest" "lower abs" and "lower biceps" lies. people think they only have like 12 muscles in their bodies, when the truth is, there are quite a few more than that, which get recruited in different anatomical positions and lines of pull. sorry im not going to turn this into a "Defiant1" thread, just thought i'd say that real quick

[papi93]

Dave Tate:

"Elbows out extensions. This movement is great for bringing up the lower part of the tricep. The best benchers all seem to be very thick around the lower upper arm region. This is where this movement comes into play. To do this you begin with a set of dumbbells sitting on your chest with one end facing up. The butt or back ends of the dumbbells should be touching each other. When you begin the lift you are doing a cross between an extension and press. Make sure to keep the butts of the bells together throughout the entire lift."

Source: http://asp.elitefts.com/qa/default.a...=33910&tid=106

[jdmalm123]

Originally Posted by I dont work at Ballys

thats exactly where the source of all these myths about feeling things in "outer chest" "lower abs" and "lower biceps" lies. people think they only have like 12 muscles in their bodies, when the truth is, there are quite a few more than that, which get recruited in different anatomical positions and lines of pull. sorry im not going to turn this into a "Defiant1" thread, just thought i'd say that real quick

Bally's is right in that you can emphasize portions of a muscle that is considered singular by modifying position, tension, etc.

However, please note that what often feels like working the "lower bicep" or "inner chest" is often the greater tendon strain from certain exercises.

Time and heavy weights prove all things!

[hulkinout]

I thought he might be indicating the brachialis...if so, I'd say hammer or reverse curls. Then again, I haven't had coffee yet this morning.

[Hengman]

Originally Posted by nycurse2003

Is there a exercise that can work out the lower bicep, and muscle around the elbow. Like the end of the tricep at the elbow and end of the bicep.

Thanks

Start touching yourself.

No homo.

[gecko2424]

Originally Posted by I dont work at Ballys

thats exactly where the source of all these myths about feeling things in "outer chest" "lower abs" and "lower biceps" lies. people think they only have like 12 muscles in their bodies, when the truth is, there are quite a few more than that, which get recruited in different anatomical positions and lines of pull. sorry im not going to turn this into a "Defiant1" thread, just thought i'd say that real quick

^^^^^^^^^^^^

if we could work it all at once, we wouldn't do incline/decline/flat/dips/pushpress...

Single arm cable curls with the weight stack behind you and upper arm slightly back

Incline DB curls

Spider curls

Straight BB curls


Do a variety and see what works for you.


Ironman Mag, I think, has a DVD about positions of flexion POV. While they guys are wearing the gheyest possible attire, that DVD would probably answer a lot of your questions.

Edit: here's a POF text link
http://www.musclenet.com/positionsofflexion.htm

[marty01606]

Definitely Do hammer curls, try super setting hammer curls with dbell curls on an incline bench. The incline increases the rom and puts a different angle on the over-all lift hitting the brachialis very effectively. if that makes any sense to you.

[DiamondDelts]

Originally Posted by PhalC1

Full ROM man. Make sure your arms extend to 180 degrees or even beyond if you can

..

[DiamondDelts]

Originally Posted by nycurse2003

Is there a exercise that can work out the lower bicep, and muscle around the elbow. Like the end of the tricep at the elbow and end of the bicep.

Thanks

Preacher curls
Hammer curls on preacher bench
Reverse curls on preacher bench
Cable curls on preacher attachment(if you're gym has one)

[Defiant1]

Originally Posted by papi93

Joe Defranco:

"First of all, there's no such thing as a "lower" biceps. It?s impossible to contract the lower portion of your biceps without recruiting any other portions.

Still not convinced? Well, you might be thinking that whenever you complete a tough set of preacher curls, you get a pump in your biceps just above the bend in your elbow. After all, it?s your "lower" biceps which creates your biceps "peak," isn?t it?

Okay, here?s the deal. The prime movers in the preacher curl are your biceps brachii and the brachialis. The biceps brachii consists of a long and short head and it crosses over two joints (your shoulder and elbow). On the other hand, the brachialis only crosses over one joint (the elbow) and it lies underneath the biceps brachii. It originates on the middle of your humerus and inserts on the radius.

When performing a preacher curl, your upper arms are placed in front of your upper body (shoulder flexion). For a muscle to be fully activated, it must be stretched at both ends. Since the biceps brachii attaches to the shoulder, it can?t be fully activated because the angle of the preacher bench places the shoulders in flexion. This places a large portion of the load on the short head of the biceps brachii and the brachialis.

Remember that the brachialis lies underneath the biceps brachii and it originates lower on the upper arm. When the brachialis gets "pumped," it pushes the bottom of the biceps brachii forward, creating what appears to be a "lower biceps.""

Source: http://www.defrancostraining.com/art...ning-myths.htm

Hmmm...

Okay, so concentration curls, steep angle preacher curls, shallow angle preacher curls, and supinated chin ups ALL are REALLY working the "biceps" (really the brachialis) in the same way?

Is that what you expect people to acknowledge?

OK.

If you say so.

Sorry, I'll take the state of the art science, and what bodybuilders have learned through experience.

[flangmasterj]

Yo're 16. Ask this question in 5 years time.