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  1. #1
    Registered User La_pantera's Avatar
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    Best Exercises for the Outside biceps?

    Hello

    i need help which exercises is best for the oustide biceps not the inside.
    hope you understand what i mean.

    Thankfull for the help
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  2. #2
    Johnny Rotten ThickAsABrick's Avatar
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    Close grip barbell/ez curls.
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  3. #3
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by La_pantera
    Hello

    i need help which exercises is best for the oustide biceps not the inside.
    hope you understand what i mean.

    Thankfull for the help

    Close grip bb curls-use the Curl bar and the inside grips.

    Concentration curls.

    Hammer curls, especially to the opposite shoulder.
    CSCS, ACSM cPT.
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  4. #4
    Registered User biochemlab's Avatar
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    Incline Dumbbell Curls
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  5. #5
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    Close grip curls

    Hammer curls, bring the dumbell to the middle of the chest
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  6. #6
    Registered User raysmith's Avatar
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    Originally Posted by Defiant1
    Close grip bb curls-use the Curl bar and the inside grips.

    Concentration curls.

    Hammer curls, especially to the opposite shoulder.
    I agree with all except for concentration curls. To me they were more like an inner bi movement.

    Zottman curls anyone?
    Ansew to the few pms I've gotten since popping back on-line...

    NO I never got full amount back from 'him', still owed for FAKE t3 and wu fee... More than a year on I can't be bothered to carry on chasing it up.. Unfortunatly word is he is on another bb community forum still selling
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  7. #7
    Supplement Logger papi93's Avatar
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    Incline DB Curls and Hammer Curls are my favorites.
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  8. #8
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by raysmith
    I agree with all except for concentration curls. To me they were more like an inner bi movement.

    Zottman curls anyone?

    That's cuz you probably do them like Mentzer ( )-like preacher curls.
    CSCS, ACSM cPT.
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  9. #9
    High Plains Lifter Mark1T's Avatar
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    Another alternative is Cable Rope Hammer Curls, where you hold the rope fist-to-fist. Continuous tension throughout the entire range of motion.
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  10. #10
    Registered User raysmith's Avatar
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    Originally Posted by Defiant1
    That's cuz you probably do them like Mentzer ( )-like preacher curls.
    He ad hyooge bicepts though.
    Ansew to the few pms I've gotten since popping back on-line...

    NO I never got full amount back from 'him', still owed for FAKE t3 and wu fee... More than a year on I can't be bothered to carry on chasing it up.. Unfortunatly word is he is on another bb community forum still selling
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  11. #11
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by raysmith
    He ad hyooge bicepts though.

    In all seriousness, I see people do CCs that way all the time. They brace the upper arm on the inner thigh.

    Best way is "Arnold style"-free hanging to opposite shoulder. Crushes outer bi's.

    Brought my Cephalic vein out with these.
    CSCS, ACSM cPT.
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  12. #12
    Registered User raysmith's Avatar
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    Originally Posted by Defiant1
    In all seriousness, I see people do CCs that way all the time. They brace the upper arm on the inner thigh.

    Best way is "Arnold style"-free hanging to opposite shoulder. Crushes outer bi's.

    Brought my Cephalic vein out with these.
    Thinking about it now, at the age of 16 doing cc my cephalic vein first started to show up. Now its seated db curls that maximise that vein.
    Ansew to the few pms I've gotten since popping back on-line...

    NO I never got full amount back from 'him', still owed for FAKE t3 and wu fee... More than a year on I can't be bothered to carry on chasing it up.. Unfortunatly word is he is on another bb community forum still selling
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  13. #13
    Johnny Rotten ThickAsABrick's Avatar
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    Originally Posted by Defiant1
    In all seriousness, I see people do CCs that way all the time. They brace the upper arm on the inner thigh.

    Best way is "Arnold style"-free hanging to opposite shoulder. Crushes outer bi's.

    Brought my Cephalic vein out with these.
    Why would this way be superior to bracing on the thigh?
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  14. #14
    Registered User raysmith's Avatar
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    Originally Posted by ThickAsABrick
    Why would this way be superior to bracing on the thigh?
    More stretch, more range of motion.
    Ansew to the few pms I've gotten since popping back on-line...

    NO I never got full amount back from 'him', still owed for FAKE t3 and wu fee... More than a year on I can't be bothered to carry on chasing it up.. Unfortunatly word is he is on another bb community forum still selling
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  15. #15
    Squats traps to grass Defiant1's Avatar
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    Originally Posted by ThickAsABrick
    Why would this way be superior to bracing on the thigh?

    Because the idea is to maximize resistance in the contracted position.

    When you brace, you start at an angle of less than perpendicular to the ground usually-essentially becomes a high angle preacher curl.


    Combine that with using too heavy of a weight, and you have an exercise that could be done better in other ways.
    CSCS, ACSM cPT.
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  16. #16
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    To the OP, I'm not sure if you've seen this but if not, you may find it useful:
    http://www.bodybuilding.com/fun/fitshow32.htm
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  17. #17
    Registered User Briggsy's Avatar
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    An important factor to remember when it comes to exercising the biceps is to understand why the close grip curl works the outer biceps so much harder.

    By holding the weight with your hands closer you are contracting your arm using the outer thumb side of your palms as opposed to lifting it with the inside of your hands (by your pinky). when you lift with the outside of your hands it directly puts more strain on the outer biceps. When you are using a wide grip on the bb curl your are lifting with the inside of your hand thus the inner bicep is worked.

    so basicly whenever you are curling if you concentrate on lifting with the thumb side of your palm as oppsosed to the inside then your outer biceps will develop more.

    The best tip i was ever given for bicep building was to use dumbells wherever possible as the allow you to start each curl with hand completely turned round at the start and then by lifting you hand and turning it round as far as possible the entire bicep is completely worked.

    Also your bodyfat level plays quite a big part of how impressive your outer biseps are, and your front deltiod development plays a big part in how defined you bicep is.

    best of luck bud
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    Hammer curls as slow as possible and dumbell raises with upper grip, this will get right to outside bizeps head.
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    2006 really is trying to make a comeback today...
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    Originally Posted by joshmartin9999 View Post
    Hammer curls as slow as possible and dumbell raises with upper grip, this will get right to outside bizeps head.
    STRAWNG BAMP, brosephina.
    Squat: 460
    Bench: 345
    Dead: 585
    Press: 235

    Want some Mod Reps? Beat the RCSS in a three lift competition(or just put in a good entry):
    http://forum.bodybuilding.com/showthread.php?t=162990251&p=1268245071#post1268245071
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