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Thread: Outer Bicep

  1. #1
    Member Matty's Avatar
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    Outer Bicep

    What are good exercises for the outer bicep? Close grip curls? Wide grip curls?

    Thanks,

    Matty
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    yup close grip
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  3. #3
    Member light's Avatar
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    Lightbulb

    If you want the outer bicep to grow do reverse curls or hammer curls. These are the two best lifts for the area.
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    Member William's Avatar
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    Bump on the reverse curls and hammer curls.

    Also, French bar curls and drag curls.
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    Banned cramron's Avatar
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    nope its close grip
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    Member William's Avatar
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    Nope what?
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    Member light's Avatar
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    Lightbulb

    Actually it's hammer curls and reverse curls because they work the upper and outer parts of the bicep which is all part of the same head of the biceps.
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    Member William's Avatar
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    The biceps, as indicated by the name itself, have two heads: inner and outer. When training the biceps, a third muscle, the brachialis, is often neglected but important because it adds size and shape to your arm.

    To train the inner head: barbell curl, alternate dumbbell curls, barebell preacher curls, spider curls

    To train the outer head: hammer curls, alternate hammer curls, French bar curls, reverse barbell curls, drag curls

    To train the brachialis: cross-body alt hammer curls, rope hammer curls


    [Note: credit for this info belongs to Big Cat as I learned it from him.]
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  9. #9
    Member Stabroz's Avatar
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    ??

    hammer curls work the brachialis as do reverse curls aswell

    n apart from cables , how are rope hammer curls differnt db hammer curls??

    either way , yeah they are all good

    reverse cable curls are good too , they also work the brachialis aswell
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    Member William's Avatar
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    Originally posted by Stabroz
    n apart from cables , how are rope hammer curls differnt db hammer curls??
    I think the main idea is that you can place your hands closer together and can utilize more weight. I train at home and have a good bit of equip, but have yet to add a cable system, so I don't know if there is a great difference or not.
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    hammer curls and reverse curls use too much forearm they are more for the extendor muscles
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  12. #12
    Member Stabroz's Avatar
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    not if you do them correctly

    if you twist your wrists back and place your thumb underneath the bar when doing revrese curls , then yes you will be working your extensors more but place your thumb on top of the bar and keep your wrists locked then you will perfrom the exercise correctly n work the targeted muscles
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    Stabroz

    do you mean to say, do an open grip when doing the Reverse curls or the Hammer? Perhaps Dorian or Str8 or MICHAL can confirm this ( i didn't mention CAT bec. I know he is too busy)
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    Member Stabroz's Avatar
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    with reverse
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    Registered User damanmander's Avatar
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    Originally Posted by Stabroz View Post
    not if you do them correctly

    if you twist your wrists back and place your thumb underneath the bar when doing revrese curls , then yes you will be working your extensors more but place your thumb on top of the bar and keep your wrists locked then you will perfrom the exercise correctly n work the targeted muscles
    the thumb placement is so critical...i never tried it with thumb on top before but i did recently and it took a lot away from the forearm...good info!!!!!!
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    Originally Posted by damanmander View Post
    the thumb placement is so critical...i never tried it with thumb on top before but i did recently and it took a lot away from the forearm...good info!!!!!!
    strong bump, so putting your thumb on top as in straight up will use less or more forearm?
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  17. #17
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    close grip curls, hammer curls, reverse curls, and when you do alternating db curls supinate your wrists so that your pinky is above your thumb
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    close grip all the way
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    close grip curls, incline dumbbell curls(works the best), high cable curls, lying cable curls
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