how do you fill in space between bicep and forearm

[mass rookie]

how do you fill in that space between your biceps and forearm (inner elbow) ? what kind of curl? and benching to me always feels like arm work (tris) even with a wide grip and back arched and chest out. what else can you do to work pecs besides dumbell press ?


rook.

 

[Golden_Muscle]

Dont, and you cant. You have a peak bicep. Thats good. Its better than flat long biceps with no space.

 

[Beast_19_301]

^ ditto.

 

[AAP]

Actually, you can't "fill it in"... but you CAN thicken the lower biceps (but not lengthen it) and make it appear to be filled in.

Do preacher curls with a close (narrow) grip. Make sure you lock that body in upright and don't lean. Forget about the amount of weight and focus on the amount of stress you are driving into that lower area. (you should be using a lower weight anyway because with heavy weight, people are prone to popping/snatching the weight at the bottom of the rep to get it started back up... BAD move). Full reps, all the way down, slight pause, all the way up.

Do curls off the vertical side of the preacher bench. (dumbells)

Hammer curls add enhancements as do reverse barbell curls.

 

[Golden_Muscle]

Actually, you can't "fill it in"... but you CAN thicken the lower biceps (but not lengthen it) and make it appear to be filled in.

Do preacher curls with a close (narrow) grip. Make sure you lock that body in upright and don't lean. Forget about the amount of weight and focus on the amount of stress you are driving into that lower area. (you should be using a lower weight anyway because with heavy weight, people are prone to popping/snatching the weight at the bottom of the rep to get it started back up... BAD move). Full reps, all the way down, slight pause, all the way up.

Do curls off the vertical side of the preacher bench. (dumbells)

Hammer curls add enhancements as do reverse barbell curls.

You can do that just by getting a bigger bicep. Do what exercises work to make them grow.

 

[magnusson187]

Do curls off the vertical side of the preacher bench. (dumbells)

Great reply, these especially blew up the bottom portion of my bis. It looks killer when you hold your are directly out to the side

 

[XxIcEMaNxX]

yeah, you can't fill it in, that's all genetics right there. but a peak is better than a long flat bicep.

 

[Paladin]

true dat, is it more rare to have peak biceps then shaft?