Outter Bi

[WarriorPL]

What's the best way to hit the outter bicep for mass? My whole bicep seems to be growing on the inside, so it looks really funky.

 

[coolcolj]

incline dumbell curls

 

[strider364]

Go with a closer grip on barbell curls, hammer curls.

 

[louden_swain]

Seated alternate dumbbell curls will produce sofballs. Be sure to supinate the wrists. Like CoolColj said, hit the incline DB curls.

 

[WarriorPL]

I thought hammer curls are just for peak?

What do you mean to supinate the wrists?

 

[Lee]

i love seated dumbbell curls, feel the burn!

i fell in love with straight bar curls to, fuck preacher.

 

[bignate73]

I thought hammer curls are just for peak?

What do you mean to supinate the wrists?

hammer curls are for training the brachialis, which underlies the biceps. if it makes your bicep sit higher then that may be thought of as "peak". but no exercise will specifically grow one area of a muscle.

 

[JollyRogers]

amen

 

[Exodus]

big nate is right...... you cant isolate half of a muscle...... genetics are the factor here....... but take the hammer approach to hit the brachaliss ........ it sits deep in the arm between the bi and tri....... when full developed it looks like there is 3 muslce on the outside of the arm...... that sounds like the area you are describing.

X

 

[OXANDRIN]

anyone do reverse grip barbell curls? those seem to hit the outer part of the bicepts

 

[strider364]

anyone do reverse grip barbell curls? those seem to hit the outer part of the bicepts

I don't do them, but your correct, they do hit a part of the outer bi, the brachalis, I might be wrong though.

I'm a big fan of single arm dumbell preacher curl, you can islote the hell out of the bi, i have gotten excellent results with those.