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  1. #1
    Rep Power: Over 9000! Dysfunqtional's Avatar
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    Working the long head of the Bicep

    What is a good exercise for the outer head of my bicep? Mine needs work and was wondering which exercises work it the best.
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    Thumbs down get real

    Biceps are biceps.
    Differentiation between the heads with different exercises is minimal.
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    Incline db curls with elbows back.
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    Originally Posted by ryanthompson7 View Post
    What is a good exercise for the outer head of my bicep? Mine needs work and was wondering which exercises work it the best.
    Close grip barbell curls are good for this.. go wide and it works the inner. go close it works the outer. Good luck.
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  6. #6
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by ryanthompson7 View Post
    What is a good exercise for the outer head of my bicep? Mine needs work and was wondering which exercises work it the best.
    Hammer curls
    Narrow grip BB curls
    Incline curls
    Incline Hammer curls
    CSCS, ACSM cPT.
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  7. #7
    sŁŖ kugelsack, brau mAssholio's Avatar
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    Thumbs down

    Originally Posted by Kalt View Post
    Biceps are biceps.
    Differentiation between the heads with different exercises is minimal.
    THIS IS A BODYBUILDING FORUM




    that is all.
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  8. #8
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    Originally Posted by mAssholio View Post
    THIS IS A BODYBUILDING FORUM




    that is all.
    Yup.

    I do advise the OP to re-assess his, er, assessment however, as reaching his goals will be much easier with a more realistic perspective.

    He's 144lbs with very little muscle. I seriously doubt the veracity of being able to tell which bicep head is lagging at that size, seeing as the bones are making up the majority of the arms right now.

    He should do one of the variations Defiant1 posted if he's worried about things, but at the end of the day, his outer biceps head is gonna suck until he has biceps.
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