Upper bicep exircise?

[daan69]

Hi all.

Just this morning i hit up the gym before classes and i did my
bicep/forarm workout, because it doesnt take much time - 20 minutes max.

warmup
Barbell curls 5 sets
incline dumbels 5 sets
typical forearm exircises (i like to do many different motions to hit everying in the forarm)

My arms are in pretty good shape and the bottom of my biceps are really ripped up, however the upper parts of my biceps before my shoulders are look thinner than the bottoms and almost out of proportion.

What exercises could i do to really isolate the upper bicep region?

 

[pipes]

Unfortunately its impossible to isolate the upper region of the bicep. Make shure you use a full range of motion and really hold and squeeze your contractions at the top of your motion. Keep you elbow back by your sides, not allowing them to come forward. You will be robbing your muscles of tension be letting your arms come forward.

 

[daan69]

full range of motion and form arent the problem i dont think...
i might cheat on one or two of the barbell curl sets so i can use a heavier weight to focus on negatives during the later reps.

The last few sets i always either keep my back and elbows to the wall, or use the preacher... It just seems like im only hitting the bottom portion.

OR maybe its genetics...
hope not

 

[pipes]

Yes its genes bro. Just keep slamming your biceps and get lots of food and rest. Once your biceps develop more overall size, I doubt you will even notice any disproportion.

 

[Brandon Nelson]

Turn around on the incline bench with dumbells and curl. Just started recently and noticed gains pretty quickly.

 

[AAP]

Body Drag Curls

Barbell curls with your pinkies out further than your shoulders (very light weight and very strict form)

Close grip pull ups/downs

 

[Insane_Man]

IMO, hammer curls are the best for overall mass in the biceps.

 

[HardBody]

what if u tried working out ur shoulders more, but, what about splitting the bi-cep motion, cutting it into 2 different sets. what I'm saying is...only go half way up on the curl for a set and then for the next set go from halfway, to all the way up...can't hurt to try IMO