Outer Bicep help...

[joefire_2008]

OK, I work my arms pretty good. Good Tri's, forearms, inner and peak of bi's. But, I feel like the outer portion of bi's are not as developed as they could be. Any suggestions on what type of movement I should be doing???

I do regular curls (dumbells), hammer fist curls, and then EZ curl bar curls.

When I was younger this wasn't a problem, I don't know if it age or that I forgot what I did back in the day. LOL
Thanks, Joe

 

[pappad]

If I were you, I would do straight Barbrll curls alternating a wide/narrow grip. You could also incorporate 21's.

That's my 2cc's

 

[zxe003]

^^^^Agreed. Using Wide Grip Straight Bar curls, strict with elbows staying fairly tucked in, will hit the outer head pretty nicely (you'll feel it). Doing it this way provides a natural supination in your biceps head as you bring it up....but be sure not to raise your elbows on the top of the rep....keep them stationary through the whole motion.

 

[highlander555]

Dude, while the general size of your bicepts can be influenced by hard work, but the actual shape is pure genetics.

 

[musketeer]

Don't really agree with any of the advice above.

The outer head is actually a diff muscle called the brachialis. It is the true flexor of the elbow. Arnold used to hit this by doing overhand chins with about 8-12 inches between his hands. If you're not strong enough to do 4 of these, then I'd use the high cable setup.

 

[GUARDIAN]

Don't really agree with any of the advice above.

The outer head is actually a diff muscle called the brachialis. It is the true flexor of the elbow. Arnold used to hit this by doing overhand chins with about 8-12 inches between his hands. If you're not strong enough to do 4 of these, then I'd use the high cable setup.

that is a different muscle all together BIcep...bi=two. the outer head is separate from the brachialis which runs just underneath the outer head.

this can be worked using close grip curls.

 

[musketeer]

If he joefire want a more impressive bicep from the side when it is being held down then it's all down to the brachialis development. If you're looking for a better bicep shot with the arm held up like in Guardian's avatar, then it's about replicating a peak contraction with the arm raised and fully supinated to activate the long head which will only fully contract after the short head is also contracted. You'd need to do curls on a high pulley with the elbow pointing to the pulley at all times. Very few people have full enough development to warrant using such an isolation movement though.

Just how big are your arms right now joefire? You will probably develop a decent shape/peak just by adding 1-2 inches in size by developing the whole biceps and for that, if you're a bodybuilder, I'd suggest incline dumbbell curls (on top of all the heavy pulling exercises).