A good lower bicep workout includes dumbbell curls, barbell curls and hummer curls. Free weights are ideal for pumping up the lower arm. Resting between workout periods is also important.
The body position is essential when exercising with weights. For a correct dumbbell curl, the body must not shift during the exercise. It is also important for the wrists to be in a neutral position. When performing a barbell curl, elbows are at the sides. For an efficient and safe hammer curl exercise, the elbows are placed away from the body. This way the stress is only in the lower bicep area.