Before pic, and advice needed.

[2leftshoes]

Hi all. I'm just starting a cutting phase, and I am posting a before pic.
I also have two questions.

1st Q: I do three sets for my Bi's. The first is 8 reps with 35, then 5 reps with 40, then five with 45, then to failure with 50 (1 to 2). They are suffering relatively low progress compared to my tri's, which follow a very similar routine. How do I make my Bi's bigger?

2nd Q: I have this very bent back (highlighted in yellow) and I suspect that if I can remedy this I will gain an inch or two in height. working my back hasn't really done anything to this curve. Does anyone have suggestions?

[clutch7]

my suggestions:

Q1: I've found that my biceps require more "time under tension" than my triceps, so getting the number of reps right and using the right speed of movement was key. I usually use a rep range of 8-12 on barbell curls and/or preacher curls and focus on controlling the weight for each rep (no cheating at all) and squeezing at the top. I put a couple inches on my arms in the last six months after a long sticking point. Form is important on all movements but moreso when working the biceps. Begin by using less weight and focus on intensity. Increase the weight as you get better at controlling the weight for the full rep range.

Q2: Strengthing your midsection (along w/training your entire back) will improve your posture. Probably most important is strengthing your abs and lower back. Try this for abs: lie horizontal across a large medicine ball, supporting yourself with only your feet which are shoulder width apart. Your shoulders should be over the backside of the ball leaving only your midsection on the ball. Now, perform a normal crunch, concetrate on using your abs only....use a full range of motion by extending as far as comfortable on returning to the starting position. This will also target your lower back. Deadlifts, seated cable rows and one-arm db rows are also good movements for strengthing your back. Remember to adequately train your chest and shoulders too since balance is important to posture and injury resistance.