What are good exercises for the outer bicep? Close grip curls? Wide grip curls?
Thanks,
Matty
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Thread: Outer Bicep
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11-30-2001, 12:10 PM #1
Outer Bicep
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11-30-2001, 01:14 PM #2
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yup close grip
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11-30-2001, 01:16 PM #3
If you want the outer bicep to grow do reverse curls or hammer curls. These are the two best lifts for the area.
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11-30-2001, 01:22 PM #4
Bump on the reverse curls and hammer curls.
Also, French bar curls and drag curls.
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11-30-2001, 01:23 PM #5
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nope its close grip
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11-30-2001, 01:25 PM #6
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11-30-2001, 01:28 PM #7
Actually it's hammer curls and reverse curls because they work the upper and outer parts of the bicep which is all part of the same head of the biceps.
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11-30-2001, 02:04 PM #8
The biceps, as indicated by the name itself, have two heads: inner and outer. When training the biceps, a third muscle, the brachialis, is often neglected but important because it adds size and shape to your arm.
To train the inner head: barbell curl, alternate dumbbell curls, barebell preacher curls, spider curls
To train the outer head: hammer curls, alternate hammer curls, French bar curls, reverse barbell curls, drag curls
To train the brachialis: cross-body alt hammer curls, rope hammer curls
[Note: credit for this info belongs to Big Cat as I learned it from him.]
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12-01-2001, 07:26 AM #9
??
hammer curls work the brachialis as do reverse curls aswell
n apart from cables , how are rope hammer curls differnt db hammer curls??
either way , yeah they are all good
reverse cable curls are good too , they also work the brachialis aswell
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12-01-2001, 08:16 AM #10Originally posted by Stabroz
n apart from cables , how are rope hammer curls differnt db hammer curls??
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12-01-2001, 02:20 PM #11
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hammer curls and reverse curls use too much forearm they are more for the extendor muscles
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12-01-2001, 05:18 PM #12
not if you do them correctly
if you twist your wrists back and place your thumb underneath the bar when doing revrese curls , then yes you will be working your extensors more but place your thumb on top of the bar and keep your wrists locked then you will perfrom the exercise correctly n work the targeted muscles
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12-01-2001, 07:40 PM #13
Stabroz
do you mean to say, do an open grip when doing the Reverse curls or the Hammer? Perhaps Dorian or Str8 or MICHAL can confirm this ( i didn't mention CAT bec. I know he is too busy)
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12-01-2001, 08:52 PM #14
with reverse
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08-16-2009, 02:07 PM #15
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08-16-2009, 02:52 PM #16
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08-16-2009, 03:08 PM #17
close grip curls, hammer curls, reverse curls, and when you do alternating db curls supinate your wrists so that your pinky is above your thumb
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08-16-2009, 03:26 PM #18
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close grip all the way
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09-26-2011, 02:18 PM #19
close grip curls, incline dumbbell curls(works the best), high cable curls, lying cable curls
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09-09-2019, 06:39 PM #20
Your brachialis is worked from supination.
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09-10-2019, 05:34 PM #21
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09-11-2019, 03:11 AM #22
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09-12-2019, 03:22 PM #23
This still strikes me as amazing. OriginalSlee creates an account, weighs in a nearly 18 year old thread, and disappears again.
Is he waking up a sleeper cell or something?
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09-13-2019, 08:31 PM #24
It sometimes happens because these results come up in normal google searches, then people decide to sign up to add to them. This forum is somewhat famous for having some of the oldest stuff still on the internet. One day it would be a great source of old school exercise tips.
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09-14-2019, 06:23 PM #25
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09-14-2019, 07:02 PM #26
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