Defining Lower Biceps

Your arms will appear cartoonishly blocky if you don’t develop the long-head portions--the upper peak of your biceps and the inner part of the “horseshoe” of your triceps. Hitting these crucial yet neglected areas defines the arms at the shoulders and improves your overall proportions.

At the end of your upper-body routine, do two or three sets of 12 to 15 repetitions of each of the following moves. Keep your shoulder blades pulled back and down to stabilize your shoulder joints, and take 1 second to lift the weights, pause for 2 seconds, then take 2 to 3 seconds to lower them.




1. Standing Cable Curl

Stand with your back to the weight stack of a cable-crossover system. Grab the low-pulley handle (take one in each hand if possible) and hold it about 2 inches behind the midline of your body--so your arm is 10 degrees back from perpendicular to the floor. Curl the handle up toward your shoulder. Pause for 2 seconds, then slowly lower it.



2. Lying Swiss-Ball Triceps Extension

Grab a pair of dumbbells and lie facedown on a Swiss ball with your arms bent 90 degrees. Keeping your elbows and upper arms stationary, straighten your arms. Pause for a count of two, then slowly return to the starting position.