Growing muscle mass in the lower biceps area can be achieved by performing a minimum amount of repetitions with heavy weights. During your arm workouts stick to three sets of eight repetitions for whatever exercises you choose. Use free weight movements to increase the overall size of the lower arm region. Before starting any exercise program, be sure to consult a physician.
Anatomy
An article on Bodybuilding.com notes that the biceps muscle contains a long head, or outer region and short head, or inner region and is responsible for rotating the palm upward and moving your hands up toward your shoulders. By focusing on exercises that put stress on the brachialis and biceps brachii muscles you can stimulate muscle growth in the lower biceps region.
Hammer Curl
The hammer curl exercise targets the brachialis muscle in addition to the entire biceps area. Hammer curls also help accentuate the peak of your biceps when flexing. Grasp a set of dumbbells and stand erect with your arms at your side and palms facing one another. Curl the weights until the dumbbells reach the shoulder area then slowly lower the weights until your arms are fully extended. Repeat the movement and be sure to keep your elbows fixed at your sides to eliminate shoulder movement that would remove the stress from your lower arm.
Barbell Curl
The barbell curl is a fundamental mass-building exercise that stimulates muscle growth in both the lower and upper biceps regions. While keeping your back straight, hold a barbell or EZ curl bar with a shoulder-width grip. Curl the weight to your chest area in a controlled manner, avoiding any jerking or swinging motion. Keep your elbows fixed at your sides and flex the biceps as you lift the weight. Lower the bar slowly after the weight nears your chest, feeling the tension in your biceps. Repeat the movement when your arms are fully extended.
Dumbbell Preacher Curl
Dumbbell preachers curls can pack on mass in the lower biceps area and flexors. The movement also helps to shape the entire upper arm. While holding a dumbbell with an underhand grip stand with the backside of your lower and upper arm resting on the support pad of an incline bench. Stabilize your spine by stiffening your abdominal and core muscles and assume a split-stance position to help support your body. Slowly raise the weight from the support pad while exhaling and move the weight toward you by bending your elbow. Avoid shifting your body and keep your wrist in a neutral position. Continue lifting the weight until the elbow is fully flexed. Slowly lower the dumbbell back to the starting position on the support pad while inhaling.
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