Biceps Long Head help?

[royale13ii]

I've been changing up my biceps routine, and its been great but I need work on my outer biceps. I've been alternating grips with the preacher curl, using dumbbells, preacher curls with the backside of the preacher curl pad, incline hammercurls, and chinups on occasion. The gym only has one set of cables and they're always being used, so the high pulley curls are not gonna happen.

Any exercises I should focus on, drop, or start incorporating in my routine?

thx

 

[JL_204]

Start doing some heavy barbell rows.

I wouldnt do any of that cable stuff, it just doesnt give good results. Get really good at pulling from the floor and your bi's will grow.

 

[musketeer]

Hammers are king for the outer head!

 

[thelion2005]

IMO ....
While the biceps is really two muscles, both are used together for any curling action. The shape of the bi is limited by the genetic structure. Many of us will not have the long bi that seems to start at the inner elbow no matter how many Scott curls we do. As we might not have the high peak or the baseball look.

IMO again ....
Do heavy standing bb curls, some Scotts and some Arnold style concentrations, and you'll get bigger biceps unique to your body.

 

[Quadsweeps Sister]

What I've always tried to do in addition to various exercises is be conscious about the placement of my hands and on the bars and whether my elbows are tucked in against the body. For example, standing barbell curls; you may grip the bar just inside a shoulder grip or grip wider which creates a bit of a turn in the arm during the curling motion. And with Dumbell curls you may turn the dumbell out a bit at the very top of the movement, rotating the wrist just slightly to the outside before straightening to lower.

I think if you are conscious of these things you can still do a lot of your favorite exercises and still hit both heads of the biceps.

 

[DZLS]

Ever try some Zottman curls...?

They will definitely hit the outter part of the upper arm...