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  1. #1
    Registered User DannyMull's Avatar
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    I need a workout for my outer bicep NOW!!!

    Iv been working on my bicep doing Hammer curls concentration curls barbell curls but it only seems to be hitting the inside of my bicep, There isnt much definition on the outside of my bicep.. Is there any workout that will hit the outside of my bicep.. Thanks
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  2. #2
    Registered User jbhench's Avatar
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    Originally Posted by DannyMull View Post
    Iv been working on my bicep doing Hammer curls concentration curls barbell curls but it only seems to be hitting the inside of my bicep, There isnt much definition on the outside of my bicep.. Is there any workout that will hit the outside of my bicep.. Thanks
    Cross Body hammer curls (same as hammer curls but lift the dumbell across your body to the top of your chest) and reverse grip curls.

    These are good exercises for the muscle inbetween your triceps and biceps (outer bicep).
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  3. #3
    Registered User DannyMull's Avatar
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    Thanks i'll try them
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  4. #4
    Dark Saiyan Prince Jax05's Avatar
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    What the hell is an "inner" and "outter" bicep? It's all one muscle...

    You ever do any chinups?
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  5. #5
    Registered User DannyMull's Avatar
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    One more question. Do you know a good workout for the top middle of my chest (just under my chin. I cant seem to hit this area i only hit the top of my chest near my shoulders. Iv tried incline dumbell presses and barbell presses and incline bench press. i also have no access to cable machine.. Any suggestions/? Thanks
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  6. #6
    Pale Sasquatch Pride Farley1324's Avatar
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    How about more food.

    Focus on full ROM compound (multi joint) movements with progressively heavier weight and eat to grow.
    Motivation is what gets you started. Habit is what keeps you going.

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  7. #7
    Registered User usfbullsfan100's Avatar
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    Originally Posted by Jax05 View Post
    What the hell is an "inner" and "outter" bicep? It's all one muscle...

    You ever do any chinups?
    i lol'd
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  8. #8
    Registered User musapusa's Avatar
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    LOL ...silly misinformed kid
    curls wont get you anywhere , ur wasting your time, they are only good as supplementary exercises
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  9. #9
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    Originally Posted by Jax05 View Post
    What the hell is an "inner" and "outter" bicep? It's all one muscle...
    it has two heads, smart guy

    hence the "bi" prefix

    long and short heads are sometimes referred to as inner and outer

    Originally Posted by usfbullsfan100 View Post
    i lol'd
    der

    Originally Posted by musapusa View Post
    LOL ...silly misinformed kid
    curls wont get you anywhere , ur wasting your time, they are only good as supplementary exercises
    no
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  10. #10
    Registered User usfbullsfan100's Avatar
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    Originally Posted by ThickAsABrick View Post
    it has two heads, smart guy
    no
    no?
    chins>curls
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  11. #11
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    Originally Posted by usfbullsfan100 View Post
    no?
    chins>curls

    Sure, Chins are great for biceps but you said curls were a waste of time... You are wrong


    *Edit*. Never mind... That wasn't you that said it. My bad. Self-neg'd
    Last edited by PhiSig2298; 05-12-2011 at 04:12 PM.
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  12. #12
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    What's so bad about curls?

    Anyways body drag curls with a straight barbell is a good outer bicep exercise.
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  13. #13
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    Originally Posted by Jax05 View Post
    What the hell is an "inner" and "outter" bicep? It's all one muscle...
    ^Yeah, lol at this also I suppose the TRIcep is just one muscle too right? And the QUADricep is also just one muscle? And a BIcycle has only 1 wheel?
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  14. #14
    Pale Sasquatch Pride Farley1324's Avatar
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    Originally Posted by usfbullsfan100 View Post
    no?
    chins>curls
    Chins + Curls, if you are concerned about how your biceps look.
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  15. #15
    Forever Weak Phaggot Kirra's Avatar
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    Originally Posted by Farley1324 View Post
    Chins + Curls, if you are concerned about how your biceps look.
    but how do i get teh bicepz peakzzz?
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  16. #16
    Pale Sasquatch Pride Farley1324's Avatar
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    Originally Posted by Kirra View Post
    but how do i get teh bicepz peakzzz?
    Spotter assisted concentration curls
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  17. #17
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    Originally Posted by Farley1324 View Post
    Spotter assisted concentration curls
    Rofl. I actually got the reference.
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  18. #18
    Registered User usfbullsfan100's Avatar
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    Originally Posted by Farley1324 View Post
    Spotter assisted concentration curls
    lmfaoo!!! nice!

    and yea i didnt say they were a waste, but chins are superior IMO
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  19. #19
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    Preacher curls with an EZ curl bar, shoulder width apart, thumbs tilted higher than your pinky. This helped me focus on the outer head of the bicep the most.
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  20. #20
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    Originally Posted by ThickAsABrick View Post
    it has two heads, smart guy

    hence the "bi" prefix
    Herp.

    Still one muscle...

    In human anatomy, the biceps brachii, or simply biceps in common parlance, is, as the name implies, a two-headed muscle located on the upper arm. Both heads arise on the scapula and join to form a single muscle belly which is attached to the upper forearm.

    And no, you don't need to eliminate curls, just don't make them be your main bicep workout
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  21. #21
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    FWIW, OP, you're 170 pounds, so unless all your weight is in your arms, I'd focus on the main exercises plus eating to put on size.

    Having said that, if you want to work on outer biceps size, try doing barbell curls with your hands a little inside shoulder width. Studies--and I'll try to find them when I have time--have shown that over time doing a rather narrow grip on the bar can affect your outer "look" somewhat. You still need to get the size first, hence my emphasis on doing the main biceps exercises i.e. barbell and dumbbell curls as well as hammer curls. Another odd exercise to hit the outer biceps portion is bent over reverse curls. You'll need a light weight for this, so start with around 25 pounds on the bar or thereabouts. JMO...
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  22. #22
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    Red face

    Originally Posted by Jax05 View Post
    What the hell is an "inner" and "outter" bicep? It's all one muscle...
    Originally Posted by Jax05 View Post
    Herp.

    Still one muscle...

    What the hell is a "bicep" and a "tricep"? It's all one arm...
    What the hell is a "quad" and a "Hamstring"? It's all one thigh...
    What the hell is a "calf" and a "thigh"? It's all one leg...
    What the hell is "North America" and "South America"? It's all one America...
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    To the OP: reverse grip curls. However, this kind of insignificant assistance work really should only be used if your overall strength and muscle mass goals are right close to where they need to be and your aesthetic needs are very far off (perhaps if you're a bodybuilder). Based on your stats, I think you should continue concentrating on adding overall mass and not make this assistance exercise a major part of your program.

    Originally Posted by DannyMull View Post
    One more question. Do you know a good workout for the top middle of my chest (just under my chin. I cant seem to hit this area i only hit the top of my chest near my shoulders. Iv tried incline dumbell presses and barbell presses and incline bench press. i also have no access to cable machine.. Any suggestions/? Thanks
    There's no real way to target your inner pectorals. Greater or lesser pectoral attachment to the sternum is a natural variation among individuals. http://en.wikipedia.org/wiki/Pectora...cle#Variations
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    Wink

    Originally Posted by Orlando1234977 View Post
    What the hell is a "bicep" and a "tricep"? It's all one arm...
    What the hell is a "quad" and a "Hamstring"? It's all one thigh...
    What the hell is a "calf" and a "thigh"? It's all one leg...
    What the hell is "North America" and "South America"? It's all one America...
    -------

    Divide and conquer.

    /thread
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    Originally Posted by ThickAsABrick View Post
    it has two heads, smart guy

    hence the "bi" prefix

    long and short heads are sometimes referred to as inner and outer



    der



    no
    In p90x they do countless bicep exercises, but no heavy pulling moves, and did anyone get huge biceps from doing those workouts??? no they didnt...curls work well as supplementary work to heavy pulls and pull ups, but as primary bicep lifts they will work only if your on roids
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    Originally Posted by musapusa View Post
    In p90x they do countless bicep exercises, but no heavy pulling moves, and did anyone get huge biceps from doing those workouts??? no they didnt...curls work well as supplementary work to heavy pulls and pull ups, but as primary bicep lifts they will work only if your on roids
    anything you say, troll
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    Originally Posted by musapusa View Post
    In p90x they do countless bicep exercises, but no heavy pulling moves, and did anyone get huge biceps from doing those workouts??? no they didnt...curls work well as supplementary work to heavy pulls and pull ups, but as primary bicep lifts they will work only if your on roids
    Don't you do shoulder presses in p90x too? I've never seen any with big shoulders from doing shoulder presses unless they were on roids.
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    Originally Posted by ColdCut View Post
    Don't you do shoulder presses in p90x too? I've never seen any with big shoulders from doing shoulder presses unless they were on roids.
    I never said they had big shoulders either, this thickasabrick douchebag sits there curling away for hours year after year thinks he knows what hes talking about
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    Exclamation

    Originally Posted by musapusa View Post
    I never said they had big shoulders either, this thickasabrick douchebag sits there curling away for hours year after year thinks he knows what hes talking about
    I usually stand when curling.
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    Originally Posted by musapusa View Post
    I never said they had big shoulders either, this thickasabrick douchebag sits there curling away for hours year after year thinks he knows what hes talking about
    I don't get it. Why is it so wrong to do direct arm work? I think that thickasabrick is one of the only people on here who doesn't just tell everyone to do SS. People used to still get huge before you were considered a pussy if you did anything other than compound lifts.
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