A while back I realised that i cant get my whole bicep pumped. No matter how i train it.
Since then I have tried all kinds of variations with barbel, dumbbell and cables…
close grip, wide grip, W-bar, straight bar,preacher curls tried leaning forward a bit to get more effect from gravity at the end of the movement, hammer curl, getting my little finger above my thumb towards the end of the movement(DB`s only), curling my wrists and not curling them. Super setting barbell curls with double bicep cable curls, or hammer curls with double bicep cable curls. everything i could think of.
But still I only get pumped in the lower half of my bicep(and top of forearm), and i get a heavy pump there. If i poke my bicep just above my elbow its hard as a rock and as i move up , from about halfway up the bicep it gets soft like its not been worked at all.
Also I only get sore the next day in that same area i got the pump?
I do exersizes with a solid contraction and make sure i squeeze it at the top.
Anybody else ever notice this?
I`m assuming that the bottom of my bicep is just weaker so it works harder therefore gets pumped. and it will catch up in time allowing the top half to work too.