what excersizes hit the outside head of your bicep

[GorillaGenetics]

^^^^^^ just wondering what excersizes to do if the outside head of my biceps are slackin a little bit

[tenny]

curls

[kmasterflex]

narrow grip for outside head and wide grip for inner head i believe thats how it works hope that helps

[Quad-smack]

Which head of the bicep is predominantly activated is more determined by elbow position/angle in relation to the shoulder. I will say that both heads are always activated during the flexion motion - its just that one position may activate one head just a little more or less than the other...
Elbows in front (like preacher curls) will activate the lateral (outer) head slightly more. Elbows at the side (barbell curl - if you keep your elbows still) activates both heads. Elbows back (incline curl - again if you keep your elbows still) activates the medial (inner) head slightly more.

[GorillaGenetics]

Originally Posted by Quad-smack

Which head of the bicep is predominantly activated is more determined by elbow position/angle in relation to the shoulder. I will say that both heads are always activated during the flexion motion - its just that one position may activate one head just a little more or less than the other...
Elbows in front (like preacher curls) will activate the lateral (outer) head slightly more. Elbows at the side (barbell curl - if you keep your elbows still) activates both heads. Elbows back (incline curl - again if you keep your elbows still) activates the medial (inner) head slightly more.

good stuff thanks man

[aeliop]

Originally Posted by GorillaGenetics

^^^^^^ just wondering what excersizes to do if the outside head of my biceps are slackin a little bit

Can you flex one head of your biceps without flexing the other?

[GorillaGenetics]

Originally Posted by aeliop

Can you flex one head of your biceps without flexing the other?

i hear u man it just seems like the outside head of my bi needs to get hit harder so i was seeing how to isolate it more when i hit arms

[BiggJuicy]

Originally Posted by GorillaGenetics

i hear u man it just seems like the outside head of my bi needs to get hit harder so i was seeing how to isolate it more when i hit arms

Arnold always said make sure to twist your pinky up at the top and let your wrist bend back slightly as you curl to keep the tension on your bi's. When I do dumbell curls I squeeze my arm tightly against my side, let my wrist hang back slightly to keep the resistance off my forearms and twist my pinky in and up as high as I can without moving my arm, I feel it activate the outer head pretty good. Also preacher curls with a cambered bar, narrow grip, and my elbows slightly wider than shoulders hits my outer head. But everbody is different. So they may not work for you. At least you can say you tried though.

[Myck]

Originally Posted by Quad-smack

Which head of the bicep is predominantly activated is more determined by elbow position/angle in relation to the shoulder. I will say that both heads are always activated during the flexion motion - its just that one position may activate one head just a little more or less than the other...
Elbows in front (like preacher curls) will activate the lateral (outer) head slightly more. Elbows at the side (barbell curl - if you keep your elbows still) activates both heads. Elbows back (incline curl - again if you keep your elbows still) activates the medial (inner) head slightly more.

Solid advice right there. In addition, curls using a hammer grip or reverse grip will hit the brachialis muscle which, when developed, will make the outer bicep appear larger.

[Quad-smack]

Originally Posted by Myck

Solid advice right there. In addition, curls using a hammer grip or reverse grip will hit the brachialis muscle which, when developed, will make the outer bicep appear larger.

Thank you. More solid advise in your post as well...