Many bodybuilders struggle with the same problem, and it’s often discussed in gyms and on message boards. They want to know how in the world they can improve their lower biceps. This is the part of the muscle which ties to the elbow crease. A small gap in that area means your biceps look great. A large gap can result in a pair of very average looking biceps. Correcting a weak lower biceps involves a few steps.

First, you must take account of your genetic position. Your biceps tie-in is genetically pre-determined. If you can only place one finger in there when flexing your bicep, you have very good insertion points. If you can fit two or three fingers in that crease, you have poor genetic tie-ins. You cannot change that. What you can do, however, is train around it to accentuate your strength and minimize the impact of your weaknesses. The silver lining here is that if you do have a poor biceps tie-in, then you will likely possess the ability to develop a killer set of biceps peaks! Bodybuilders like Albert Beckles and even Ronnie Coleman had poor lower biceps tie-ins, but managed to achieve bodybuilding greatness because they were able to develop high biceps peaks. The appearance of a tall or peaked biceps head will become a source of strength, and certainly draw the user’s eyes away from the shortcoming.

Hand placement when posing can influence the appearance of the lower biceps. When making your fist when posing in the front double biceps pose, pointing your knuckles at your hear will result in a tall, peaked biceps with a large gap at the elbow. Pointing your knuckles toward the audience or viewer, however, will result in the biceps head turning and appearing longer, albeit without the peak. It’s a tradeoff you must make when selecting which front double biceps pose to utilize.

Diet plays a key role in this as well. With higher body fat, a weak lower biceps can look very average. With lower body fat, the biceps can look tremendous. Depending upon your goal and what phase of the bodybuilding diet you are using, you can see an entirely different biceps emerge.

Training is the most important part of the lower biceps puzzle. Several exercises target the low biceps in a very effective manner. Incline dumbbell curls with a lower incline of 20 to 30 degrees on the bench are very useful. Adjustable preachers can also allow for lower biceps targeting. Partial repetitions of any biceps movements, focusing solely upon the lower biceps, can also allow more muscle fibers in this region to be activated than with the standard full-range movements. Reverse biceps curls can be useful for building up the biceps/forearms tie-ins, which can also help to hide that unsightly gap between the biceps and the elbow.

Above all, work on your posing and presentation onstage to prevent he judges from seeing this weak area much at all. Every time your biceps are prominently displayed, move another body part to draw attention there. Bodybuilding is 90% physique, and 10% presentation, and very often that 10% is the difference between first and last place.

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