View Full Version : outer bi can it be targeted? pic

01-29-2012, 07:01 AM
My Bi's grow OK, but the always swell inward. I don;t have per say an arms day and it causes pain in the joints, arms get hit mostly just from back and chest work. Is there an exercise I can add to try to target the outside (back side). In the past I have done wide grip ez bar and also hammers, but still never helped. Is the bi shape able or do we get what we get genetically? pic inline of what i am talking about


x-trainer ben
01-29-2012, 07:10 AM
Yes, watch this


01-29-2012, 07:59 AM
The biceps has a long head which is the outer bicep and a short head which is the inner bicep. The following website shows ways to train with emphasis on one of the heads:


When doing biceps barbell curls the wider grip emphasizes the inner bicep. The narrower the grip the emphasis is placed on the outer bicep.

01-29-2012, 02:19 PM
close grip curls and 2 variations of the hammer curl is what I do to emphasize my outer head of my biceps. I sometimes do typical really heavy hammer curls or I bring the dumbells across my body to almost hit the opposite side of my chin. Another exercise I like is the rope hammer curls. I start with my hands almost pronated, rotating to a neutral position as I come up, and at the top supinate and try to rip the rope apart. I also feel like reverse curls will emphasize your outer biceps... of course along with your brachioradialis.

01-29-2012, 02:30 PM
Try these....you will get an amazing pump out of them