outer arms

[fmadams]

does anyone have a good exercise for outer bi's and tri's. right now i'm doing ez curls, preacher curls db curls and rope hammer curls for bi's and overhead db extensions, pushdowns, rev grip pushdowns, and rope pushdowns for tri's. all of my size has come to the inner muscles though

 

[louden_swain]

TRICEPS:

Cable Press-downs
Dips
Close Grip Bench Presses

BICEPS (targetting the brachialis)

Reverse barbell curls
hammer curls
close grip barbell curls

 

[fmadams]

thanks, i'll try it

 

[jeff the lady backbreaker]

reverse grip standing, staight bar french press

or reverse grip nose breakers. it may hurt your wrists but they work for that outer head

 

[louden_swain]

reverse grip standing, staight bar french press

or reverse grip nose breakers. it may hurt your wrists but they work for that outer head

good choices.

 

[mr. sparkle]

Before I changed my routine I did Hammer Curls with a kind of variation... Instead of holding the dumbell so that it's vertical, hold it so that it's on an angle a little less than vertical (in between regular curl position and hammer curl position). This really hits the side of your arm a lot more than the conventional hammer curl, you just need to find what angle it is that you feel it most.

Best of luck!

---Mr. S---

 

[Artemis_Entreri]

biceps
close grip cambered bar curls
close grip preacher curls
cable curls with rope attachment
hammer curls or hammer crossovers with hit the brachialis and seperate the outer bicep from the tricep.

triceps
any style overhead french presses will hit all 3 tricep heads.
pressdowns, single arm reverse grip.
extremely narrow close grip presses. especially the bottom half of the rep. can be tough on your wrists though.

 

[casualbb]

There's nothing you can do to target outer arm. Sorry.

 

[louden_swain]

There's nothing you can do to target outer arm. Sorry.

Oh yes there is. . I am sure you have hear of the brachialis. This muscle can be targetted with certain motions. . .of course the biceps receive stress as well.

 

[casualbb]

Biceps and triceps both only operate in 1 plane of motion. One simple function -- arm flexion and extension. They each contract from origin to insertion. It doesn't leave much, if any, room to share the load from head to head, and IMO, isn't worth thinking about.