Need biceps help

[calfzilla]

How do I get the lower part of the bicep near the front of the elbow to grow?  It seems like my biceps do get bigger but that part is very stubborn.  What exercises should I do? 

[jpm101]

If you were born with higher bicep inserts than it would be very hard to develop a full lower bicep belly. Like trying to get a outstanding bicep peaks if born with a flatter bicep.  Or guy's with high calves &  lats can struggle to develop the fuller lower sections. Always room for improvement on any muscle group, doing the best you can on the lowers.

Might include some reverse BB curls when hitting the arms (either false or normal grip). An outstanding arm exercise. Seems to work very well for some to help with the lowers being the problem. Will not be a complete cure, but may help a bit.  Hammer grip DB curls and Hammer grip chins might be considered also. Just as a note, stretching the biceps will not help all that much for the lower muscle belly's. Good Luck.

[wild willie]

hammer curls and db preacher curls!

[pumpster]

I wouldn't worry about it too much as it's mainly but not entirely a genetic thing. The potential that IS there can be brought out by a few things:

-Incline DB curls using a lower incline of 20-30 degrees.

-Use an adjustable preacher if you can find one (better but no longer popular) and adjust the pad to be close to or horizontal. The pad will be flat or close to flat-you want your elbows in a raised position, up higher than usual. Then make sure to lower the weight all the way down to the bottom then back up-that will exaggerate the effect on the lower bis. If this type of preacher's not available, there are some preacher machines that use a flat or almost flat pad, use those.

-Partial standard preacher ROMs, doing only the bottom few inches for an entire set or at the end of a set. Be careful though, this is stressful on the connective tissues and can cause injury if the movement's not done in a controlled way or if the weight's too heavy.

-Chins, just do the first few inches of ROM.

[mademan80]

ez curl bar reverse grip works pretty well

[LatsMcGee]

Drag curls perhaps as well.

[leonp1981]

-Incline DB curls using a lower incline of 20-30 degrees.

I'd say this is the best option, always leaves me sore right down near the inner elbow.  Also, one arm dumbell preachers hit this area.

[gearsgears]

Yeah Hammers would be a good idea. But genetics do play a huge part. Good luck!