Trying to develop bicep lower (?) head

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nowhereman

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I've just started hitting my home bench hard lately, and getting some decent results. But as my bi's and tri's are going well, my inner area oy my bicep (if that makes sense) is really lacking. I've read somewhere that its called the lower head or second head or something similar. I was just wondering if there are any exercises or variations of exercises that could help me in that area.

Thanks for reading and any future input,
nowhereman
 
what are you doing for biceps?

a good idea is to rotate exercises: hammer curls, barbell curls, dumbbel curls with the wrist rotating from natural to palms up (the traditional dumbbell curl basically), as well as preacher and isolation curls.
 
For my biceps i do; hammer curls, standing alternating curls and concentrations. I'll start bringing in barbell curls i guess. It could be a time thing too i guess. Thanks malkore.
 
another really good thing to do to target every area of the biceps is to use a squiggle bar and a straight bar. The straight bar will help you develop peak while the inside and outside grips of the squiggle bar will help you with all areas of the bicep.
 
nowhereman said:
For my biceps i do; hammer curls, standing alternating curls and concentrations. I'll start bringing in barbell curls i guess. It could be a time thing too i guess. Thanks malkore.
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That's basically what I do.

just_josh said:
do barbell curls and preacher curls.
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I find that preacher curls doesn't work the bi's as hard for me, but rather it's really good for the forearms. I recommend sticking with the hammer curls. Perhaps you're doing too many reps and not enuf weight. Also, if you have a stronger arm, like I do, I find that barbells only encourage your stronger arm to do more than it should.

And i'm still not sure what you meant by the inner part of your bi's. do you mean inner as in closer to your chest? or like on the inner side of your arm?
 
I mean the area where the bottom of the bicep meets the top of the tricep (looking at your arm out horizontal). Thanks for the help, I'll incorporate it into my program and keep on keeping on.
 
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