Need more definition on outside bicep

[jojo77]

What's some good exercises to add definition to the outside part of the bicep and overall arm on the outer side? I have some definition on my inside part of the bicep but when I flex my arms in the mirror, I don't see much definition on the outside. Suggestions on some lifts? thx.

 

[Debaser]

...

 

[PolishHammer1977]

Hammer curls

 

[Debaser]

What are your stats (height/weight/bodyfat) and how big are your arms?

 

[Exodus]

you cant isolate either bicep head, but hammer curls and rev curl bomb the brachillis which i belive is what your talking about.

X

 

[BigWh1tey]

cardio .

 

[d3track]

body compostion has alot to do with that as well
as you loose body fat, the muscels will be more clear

try adding a supinated twist to the top of dumbell curls too

 

[Smurfy]

"cardio ."


HAHAHAH BAAHAHAHA HAHAHA. ooops. i mean, yah what he said!

 

[STEP OFF]

takes time.

 

[biogeared]

I do believe hammer curls are a good idea.

 

[jackangel]

some crazy people might tell you that muscle definition is a function of body fat (which you regulate through diet/exercise) and not muscle mass.

these same people might also tell you that trying to isolate the outer portion of your biceps is unlikely to yield results, and that you should focus on working the muscle as a whole (various curling movements) along with incorporating major lifts (bench, squat, deadlift, etc...) and an anabolic diet to successfully increase muscle mass.

personally, i think that's all wacky. if you want more definition on the outside of your biceps, do high-rep sets of 30 or more. oh, and face north when doing curls. always face north. exercising in any other direction makes you fat.

 

[JOKER47]

some crazy people might tell you that muscle definition is a function of body fat (which you regulate through diet/exercise) and not muscle mass.

these same people might also tell you that trying to isolate the outer portion of your biceps is unlikely to yield results, and that you should focus on working the muscle as a whole (various curling movements) along with incorporating major lifts (bench, squat, deadlift, etc...) and an anabolic diet to successfully increase muscle mass.

personally, i think that's all wacky. if you want more definition on the outside of your biceps, do high-rep sets of 30 or more. oh, and face north when doing curls. always face north. exercising in any other direction makes you fat.

 

[longarms]

Unless you're Muslim, in which case you need to face mecca while preforming kneeling hammer curls 5 times a day.

 

[Brett44444444]

reverse curls target the exact area you are looking for. They'll pump up your forarms too!

 

[rjl296]

razors