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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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 barbell/ez curls.
[QUOTE=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[/QUOTE]
Close grip bb curls-use the Curl bar and the inside grips.
Concentration curls.
Hammer curls, especially to the opposite shoulder.
Incline Dumbbell Curls
Close grip curls
Hammer curls, bring the dumbell to the middle of the chest
[QUOTE=Defiant1]Close grip bb curls-use the Curl bar and the inside grips.
Concentration curls.
Hammer curls, especially to the opposite shoulder.[/QUOTE]
I agree with all except for concentration curls. To me they were more like an inner bi movement.
Zottman curls anyone? :cool:
Incline DB Curls and Hammer Curls are my favorites.
[QUOTE=raysmith]I agree with all except for concentration curls. To me they were more like an inner bi movement.
Zottman curls anyone? :cool:[/QUOTE]
That's cuz you probably do them like Mentzer ( ;) )-like preacher curls.
Another alternative is Cable Rope Hammer Curls, where you hold the rope fist-to-fist. Continuous tension throughout the entire range of motion.
[QUOTE=Defiant1]That's cuz you probably do them like Mentzer ( ;) )-like preacher curls.[/QUOTE]
He ad hyooge bicepts though.
[QUOTE=raysmith]He ad hyooge bicepts though.[/QUOTE]
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.
[QUOTE=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.[/QUOTE]
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.
[QUOTE=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.[/QUOTE]
Why would this way be superior to bracing on the thigh?
[QUOTE=ThickAsABrick]Why would this way be superior to bracing on the thigh?[/QUOTE]
More stretch, more range of motion.
[QUOTE=ThickAsABrick]Why would this way be superior to bracing on the thigh?[/QUOTE]
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.
To the OP, I'm not sure if you've seen this but if not, you may find it useful:
[url]http://www.bodybuilding.com/fun/fitshow32.htm[/url]
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
Hammer curls as slow as possible and dumbell raises with upper grip, this will get right to outside bizeps head.
^ old-thread bumper ^
2006 really is trying to make a comeback today...
[QUOTE=joshmartin9999;974713323]Hammer curls as slow as possible and dumbell raises with upper grip, this will get right to outside bizeps head.[/QUOTE]
STRAWNG BAMP, brosephina.