Question about working biceps

[Agent Zero]

Usually I do dumbbell bicep curls and seated bicep curls with the e-z bar. My biceps seem to be getting a good workout, but when my arms get sore it is always on the upper forearm near the elbow on the front side. My biceps are never sore. Now this makes some sense cause to do the bicep curl motion you have to lift the weight with your forearm on the lower portion of the rep, but it makes me think I am not hitting the biceps hard enough. Also I have long arms which puts additional pressure on my forearms. Are there better ways to hit the biceps?

 

[stronglifts]

Usually I do dumbbell bicep curls and seated bicep curls with the e-z bar. My biceps seem to be getting a good workout, but when my arms get sore it is always on the upper forearm near the elbow on the front side. My biceps are never sore. Now this makes some sense cause to do the bicep curl motion you have to lift the weight with your forearm on the lower portion of the rep, but it makes me think I am not hitting the biceps hard enough. Also I have long arms which puts additional pressure on my forearms. Are there better ways to hit the biceps?

Chinups & rows.

Read this Agent Zero: 10 Tips to Get you a Bigger Biceps

 

[Warboss Alex]

Squeeze the bicep during the lift. Keep it under constant pressure by not 'resting' at the top of the lift or bringing your shoulders into it.

Try doing some cable curls with the lat pulldown bar (mid-wide grip) - the constant tension is the key to working the biceps properly. Then switch to straight bar curls now that you know where to 'stop'.

 

[Heart Break Kid]

What's funny is that my biceps really started getting huge when I stopped curls and started doing chins and other compound movements in a rippetoe fashion.