How can I get my outer bicep to grow more?

[John89231]

How can I get my outerbicep head to grow more? My biceps were a weak point but i've added some good size onto them as of recently. I feel like the outermost part of the bicep hasn't come as far along. (the part of biceps farthest from your body. Especially when I do a pose from the back there isn't much peak and definition on that far side of my bicep, although if you come to the front of me there is more mass and size in my bicep cause it's mostly on the inner part.

What exercise will grow my outer bicep, so it can be more even.

 

[ExtraMile]

IMO the best exercises for bicep size are:

squats
deadlifts
bent over rows
one arm dumbell rows
chinups
curl grip chinups
straight bar curls
alternating dumbell curls
preacher curls

but no matter what exercise you do your biceps wont grow without lots of calories.

 

[Dogfox]

-close grip preacher curls
-Concentration curls
-drag curls

 

[dr.shavargo]

i sometimes like to trow in some negative curls...

 

[John89231]

Squats? lol!

the best exercises for bicep size are:

squats
deadlifts
bent over rows
one arm dumbell rows
chinups
curl grip chinups
straight bar curls
alternating dumbell curls
preacher curls

but no matter what exercise you do your biceps wont grow without lots of calories.

 

[ExtraMile]

Squats? lol!

yes, squats.

 

[future]

Just train your biceps. Simple but is the only answer.

 

[musketeer]

Hammer curls. Massive weights with reps in the 8-12 range, cheating the second half of the reps.

 

[Dial_tone]

The bicep is one lump...just train.

 

[MsBeverlyHills]

Squats? lol!

How to Squat for huge arms-

How to squat for HUGE ARMS [Archive] - Bodybuilding by Freakzonline

 

[Peanutz26]

Incline curls and narrow grip barbell curls and hammer curls.

Squats is a natural test booster and the whole body grows. But You simply have to train the biceps for them to grow.

 

[MsBeverlyHills]

Incline curls and narrow grip barbell curls and hammer curls.

Squats is a natural test booster and the whole body grows. But You simply have to train the biceps for them to grow.

not true. isolated arm exercises dont work like compound lifts to put size on your biceps. YOu dont usualy see a guy w/big guns & tiny back. heres another pov-


20 lbs of Bodyweight Equals 1 inch of Biceps - Info Barrel

 

[gstacker]

Thanks mrs bev for posting those articles.... So so true, see guys doing marathon arm routines in the gym and they never have big arms.

 

[sharkmaster]

I dont know.... I think you have to hit arms too.... Otherwise bodybuilders wouldnt do arm workouts. Though I'm not a fan of marathon arm workouts. Close grip curls weather preacher or regular will work the outside more. I feel like reverse curls and hammers work the outside more as well.

 

[the.gladiator1987]

Compounds are a must, but deadlifts dont give you a pump in the bicep like curls do. Well i can deadlift 415x5 and my arms are fuckin small. Well to me they are lol. 17" cold flexed.

But i always gotta wonder why people worry about a certain part on the muscle. Do you really think youre gonna make one part of your bicep grow by doing a specific exercise? Thats not how the muscles work. If that were true wed have some stupid ass looking people in my gym but instead they are all just small like the everyone else.

 

[burnthiscorpse]

My personal opinion is ofcourse with the compound lifts. I do bi's ofcourse on back day. I hammer my back then finish off my allready fatigued bi's with three quick movements. 3 sets of straight bar, 3 sets of standing DB curls with a weight that lets my bi do all the work then 3 sets of either close grip preacher OR 2 or 3 sets of the ronnie coleman camber bar crazy curls he does, (5 low, 5 high, 5 full range). All sets to failure and I dont use ridiculous weights.
These 8-9 sets for bi's are no marathon. Its quick with almost no rest between sets. Takes 15-18 minutes tops. All this ONLY after really heavy BB rows, super heavy rack pulls, and heavy wide grip pull downs and one arm machine rows if i am in the mood.

 

[ExtraMile]

Compounds are a must, but deadlifts dont give you a pump in the bicep like curls do. Well i can deadlift 415x5 and my arms are fuckin small. Well to me they are lol. 17" cold flexed.

But i always gotta wonder why people worry about a certain part on the muscle. Do you really think youre gonna make one part of your bicep grow by doing a specific exercise? Thats not how the muscles work. If that were true wed have some stupid ass looking people in my gym but instead they are all just small like the everyone else.

exactly, you dont see people with a huge tear drop of the quad and small front sweep and side sweep do you? Yes with some people some parts are slighly more pronounced, for example my tear drop stands out the most in my leg and SaiBoT has a very good peak in his bi's so that stands out the most. But I didnt do anything specific for my tear drop and I doubt SaiBoT choose only exercises which are said to target the peak. I just grew that way naturally. So genetics are the main part and exercise choice will only make a small differance IMO until your at a top level

 

[sharkmaster]

I agree getting stronger with compounds is what builds the most muscle and foundation to build off of but different exersizes do different things. No doubt about it. Its the same as inclines working the chest different than flat bench or latt pulldowns to bent rows. different lifts effect muscles differently you can feel it when you workout. Even powerlifters hit arms! I'm not saying you have to, but they have there place and the different exersizes do different things! I say building good muscle and strength is the main concern but if he says he has built some good mass to his biceps and wants to work on his outer biceps more there is exersizes for it!

 

[Fine-looking]

For decent biceps do regular ol bicep curls with a straight/or ez curl bar and follow that up with preachers and hammer curls, or try incline db curls

 

[ceo]

this thread is almost a year old. Having said that, I wouldn't worry about the "outer bicep" as much as I would worry about overall mass. If some 6 ft tall 180 lb guy with a vein in his arm is worried about his outer bicep, he needs to STFU and train. That was not directed at the OP whatsoever, I have no idea who he is. But most people who post worrying about this type of thing just need to get more overall mass.

If the majority of the 6 ft tall 180 lb'ers who worried about their outer bicep or their "teardrop" or their "horseshoe" would just get busy eating and training heavy, and put on a good 100 more pounds (staying fairly lean, ~12-18% bodyfat max) they'd be less worried about that shit. But do that first, THEN see how you feel about your "outer bicep" et.al.

 

[OMEGA]

Yes you can and should target the outerhead
it IS somewhat independent of the main belly of the Bicep

 

[ceo]

Yes you can and should target the outerhead
it IS somewhat independent of the main belly of the Bicep

Sure, if you need to...after you've bulked up to probably a minimum of 3.2 lbs of fairly lean mass per inch of height you have.

6 feet tall = 72" x 3.2 lbs = 230 lbs at 18% bodyfat, but preferably lower (so you can see your muscles, lol).