Although there is technically a lower bicep muscle, you can give your arms this desired appearance with the right exercises. The way you perform the exercises are also important if you want your biceps to look long. Here are a list of exercises that will develop your bicep lower region.
Lower Bicep Exercises
Seated Dumbbell Preacher Curls
Adjust pad/seat so arms are comfortably over pad. Sit on preacher bench in good body alignment (abs tight, chest up, back straight) with feet in comfortable position. Hold dumbbells (palm up). In a controlled motion, keeping upper arms (triceps) against pad, curl dumbbells up. Contract biceps fully, without compromising form. While maintaining the controlled motion, return dumbbells to starting position. Do not allow muscles to relax before next repetition. This exercise can also be done with alternating arms.
Ball Dumbbell Concentration Curls
Primary Muscle Group: Biceps
Muscle Groups Worked in This Exercise: Bicep
Preparation: Kneel on one knee and place one arm over the stability ball. Your tricep should be resting against the ball.
Breathing: Breath out on the contraction and curling of your bicep
Execution: Curl the dumbbell up and then extend until your arm is almost completely extended. Stop just short of locking out your elbow. Repeat for the prescribed reps and then repeat with the other arm.
Dumbbell Reverse Curls
Stand in good body alignment (abs tight, chest up, back straight) with feet in comfortable position. Keeping arms at side, hold dumbbells (palms down). In a controlled motion, keeping upper arm perpendicular to the floor, curl dumbbells up. Contract biceps fully, without compromising form. While maintaining the controlled motion, return dumbbells to starting position. Do not allow muscles to relax before next repetition. This exercise can also be done with alternating arms.