How to Work the “Bottom Part” of Your Bicep 💪

A lot of people want to target the lower biceps (closer to the elbow). Here’s the truth ⬇️

🧬 Anatomy

• The biceps has two heads (short & long) — but no true “upper” and “lower” sections.

• That “bottom” look comes from overall biceps growth + a strong brachialis (the muscle underneath).

🔑 How to Emphasize the Lower Area

1️⃣ Full Range of Motion Curls

👉 Fully extend your arm at the bottom of each rep to stretch the biceps.

2️⃣ Slow, Controlled Negatives

👉 Lower the weight slowly — this builds tendon strength and thickness near the elbow.

✨ Bottom line

You can’t isolate just the lower biceps, but you can build that area to look fuller and stronger by using a full range of motion and training the brachialis.

Build your biceps with this weeks TOTW “Lose My Breath”. It will strength and define your biceps top to bottom!

Find a class at www.surge-fit.com/find-a-class