Excercises for different parts of bicep?

[SPIKER00]

Hey you know how there are two brachiis(sp?) in the bicep, one on the outer of your arm and one on the inside... Can U tell me some excercise that specifically train either of the two brachii? Eg. Concentration curls= Outer brachii(not sure if thats correct but just for the idea)
-thanks

[nemo416]

using a wider grip on straight barbell curls emphasizes the outer head. using a curl bar does that too.

[SPIKER00]

anything for inner head?, thats where i'm lacking

[evilgrimm]

yea do the opposite , use a closer grip

[***John Gunnz]

You mean the arm has three parts. Triceps (2), and biceps (1).

I never heard, or knew that biceps had two parts. Biceps are biceps.

There are no specific exercises for each part (if there are different parts)...

[evilgrimm]

the biceps is one part , but it is split into half , the inner bicep is closer to your chest and the outer is on the other side

[***John Gunnz]

Originally posted by evilgrimm
the biceps is one part , but it is split into half , the inner bicep is closer to your chest and the outer is on the other side

In the other side? WTF?

Be more specific. Upper and lower you mean?

[evilgrimm]

alright hold your arm out so the biceps is facing you , now the side that is near your chest is the INNER bicep and the side that is on the other side right below your shoulder is the OUTER bicep

[nemo416]

the bicep muscle has two heads, inner and outer. hence the name bi-ceps. the triceps muscle has three. i remember pics of ronnie coleman that showed the two heads very well.

[***John Gunnz]

Got it thanks.

[FATHER FLEX]

Originally posted by ***John Gunnz
Got it thanks.

I'm sure you got it, but just in case you don't...

bi = 2 -biceps

tri = 3 -triceps

quad = 4-quadriceps

[Mark21087]

Originally posted by nemo416
using a wider grip on straight barbell curls emphasizes the outer head. using a curl bar does that too.

You got it backwards.
Widegrip= Inner Head
CloseGrip= Outer Head


And yea a bicep does have 2 heads, hence the word BI.

[tre14]

Originally posted by evilgrimm
yea do the opposite , use a closer grip

those two exercises (close grip and wide grip curls) are very dangerous. they WILL lead to elbow problems and you will not be able to do ANY kind of curl.

[Mark21087]

Yea if you do them too wide but maybe like 1-2 grip outward or inward will place more emphasize on the bicep head you want.

[evilgrimm]

my forearms arent damaged , i think it is a worthwhile exercise to help the biceps , i dont do the same exercise twice in a row for every workout , you can use it for variety

[Mr.Twistee.Arms]

Yo,

Alright, here is a little trick for all you guys who want to get the "Big Guns". This is i think, the best exercise for your biceps.

21's

Take a Ez Bar and start with the outside grips, curl the weight 7 times just up half way, then bring it all the way up and lower it only half way down and bring it back up 7 times. Then the pain comes, do 7 FULL curls. Thats 1 set of 21's.

On your 3rd set move to the inner grips to work the second muscle of your biceps. The 4th set will be hard, so dont be affraid to cheat, within reason.

**REMINDER**

You MUST workout your Shoulers and Triceps to get your biceps, i know it sounds weird but you wont get that nice little ball without those two muscles.

Hope that helps

[evilgrimm]

heh 21's tight as hell , i use them at least once a month , try doing 21's on preacher curls , it feels good

[Mr.Twistee.Arms]

hehehe thats living life dangerous!