Closed Thread
Results 1 to 26 of 26

Thread: Outer Bicep

  1. #1
    Registered User Matty's Avatar
    Join Date: Nov 2001
    Posts: 13
    Rep Power: 0
    Matty has no reputation, good or bad yet. (0)
    Matty is offline

    Outer Bicep

    What are good exercises for the outer bicep? Close grip curls? Wide grip curls?

    Thanks,

    Matty

  2. #2
    Banned cramron's Avatar
    Join Date: Nov 2001
    Location: Deer Creek, Illinois, United States
    Age: 40
    Posts: 2,734
    Rep Power: 0
    cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000)
    cramron is offline
    yup close grip

  3. #3
    Registered User light's Avatar
    Join Date: Nov 2001
    Posts: 95
    Rep Power: 534
    light has a spectacular aura about. (+250) light has a spectacular aura about. (+250) light has a spectacular aura about. (+250) light has a spectacular aura about. (+250) light has a spectacular aura about. (+250) light has a spectacular aura about. (+250) light has a spectacular aura about. (+250) light has a spectacular aura about. (+250) light has a spectacular aura about. (+250) light has a spectacular aura about. (+250) light has a spectacular aura about. (+250)
    light is offline

    Lightbulb

    If you want the outer bicep to grow do reverse curls or hammer curls. These are the two best lifts for the area.

  4. #4
    Registered User William's Avatar
    Join Date: Nov 2001
    Posts: 341
    Rep Power: 606
    William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250)
    William is offline
    Bump on the reverse curls and hammer curls.

    Also, French bar curls and drag curls.

  5. #5
    Banned cramron's Avatar
    Join Date: Nov 2001
    Location: Deer Creek, Illinois, United States
    Age: 40
    Posts: 2,734
    Rep Power: 0
    cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000)
    cramron is offline
    nope its close grip

  6. #6
    Registered User William's Avatar
    Join Date: Nov 2001
    Posts: 341
    Rep Power: 606
    William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250)
    William is offline
    Nope what?

  7. #7
    Registered User light's Avatar
    Join Date: Nov 2001
    Posts: 95
    Rep Power: 534
    light has a spectacular aura about. (+250) light has a spectacular aura about. (+250) light has a spectacular aura about. (+250) light has a spectacular aura about. (+250) light has a spectacular aura about. (+250) light has a spectacular aura about. (+250) light has a spectacular aura about. (+250) light has a spectacular aura about. (+250) light has a spectacular aura about. (+250) light has a spectacular aura about. (+250) light has a spectacular aura about. (+250)
    light is offline

    Lightbulb

    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.

  8. #8
    Registered User William's Avatar
    Join Date: Nov 2001
    Posts: 341
    Rep Power: 606
    William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250)
    William is offline
    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.]

  9. #9
    Registered User Stabroz's Avatar
    Join Date: Oct 2001
    Location: south of heaven
    Posts: 300
    Rep Power: 21813
    Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000)
    Stabroz is offline
    ??

    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

  10. #10
    Registered User William's Avatar
    Join Date: Nov 2001
    Posts: 341
    Rep Power: 606
    William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250) William has a spectacular aura about. (+250)
    William is offline
    Originally posted by Stabroz
    n apart from cables , how are rope hammer curls differnt db hammer curls??
    I think the main idea is that you can place your hands closer together and can utilize more weight. I train at home and have a good bit of equip, but have yet to add a cable system, so I don't know if there is a great difference or not.

  11. #11
    Banned cramron's Avatar
    Join Date: Nov 2001
    Location: Deer Creek, Illinois, United States
    Age: 40
    Posts: 2,734
    Rep Power: 0
    cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000) cramron is just really nice. (+1000)
    cramron is offline
    hammer curls and reverse curls use too much forearm they are more for the extendor muscles

  12. #12
    Registered User Stabroz's Avatar
    Join Date: Oct 2001
    Location: south of heaven
    Posts: 300
    Rep Power: 21813
    Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000)
    Stabroz is offline
    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

  13. #13
    Registered User AllenP's Avatar
    Join Date: Oct 2001
    Location: Macau, Asia
    Age: 54
    Posts: 82
    Rep Power: 4571
    AllenP is a glorious beacon of knowledge. (+2500) AllenP is a glorious beacon of knowledge. (+2500) AllenP is a glorious beacon of knowledge. (+2500) AllenP is a glorious beacon of knowledge. (+2500) AllenP is a glorious beacon of knowledge. (+2500) AllenP is a glorious beacon of knowledge. (+2500) AllenP is a glorious beacon of knowledge. (+2500) AllenP is a glorious beacon of knowledge. (+2500) AllenP is a glorious beacon of knowledge. (+2500) AllenP is a glorious beacon of knowledge. (+2500) AllenP is a glorious beacon of knowledge. (+2500)
    AllenP is offline

    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)

  14. #14
    Registered User Stabroz's Avatar
    Join Date: Oct 2001
    Location: south of heaven
    Posts: 300
    Rep Power: 21813
    Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000) Stabroz has much to be proud of. One of the best! (+20000)
    Stabroz is offline
    with reverse

  15. #15
    Registered User damanmander's Avatar
    Join Date: Aug 2009
    Age: 33
    Posts: 2
    Rep Power: 0
    damanmander has no reputation, good or bad yet. (0)
    damanmander is offline
    Originally Posted by Stabroz View Post
    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
    the thumb placement is so critical...i never tried it with thumb on top before but i did recently and it took a lot away from the forearm...good info!!!!!!

  16. #16
    Registered User IronLyfe's Avatar
    Join Date: Aug 2009
    Location: United Kingdom (Great Britain)
    Age: 35
    Posts: 27,043
    Rep Power: 9320
    IronLyfe is a name known to all. (+5000) IronLyfe is a name known to all. (+5000) IronLyfe is a name known to all. (+5000) IronLyfe is a name known to all. (+5000) IronLyfe is a name known to all. (+5000) IronLyfe is a name known to all. (+5000) IronLyfe is a name known to all. (+5000) IronLyfe is a name known to all. (+5000) IronLyfe is a name known to all. (+5000) IronLyfe is a name known to all. (+5000) IronLyfe is a name known to all. (+5000)
    IronLyfe is offline
    Originally Posted by damanmander View Post
    the thumb placement is so critical...i never tried it with thumb on top before but i did recently and it took a lot away from the forearm...good info!!!!!!
    strong bump, so putting your thumb on top as in straight up will use less or more forearm?

  17. #17
    Registered User shaneee's Avatar
    Join Date: Apr 2009
    Location: United States
    Age: 31
    Posts: 5,301
    Rep Power: 2043
    shaneee is just really nice. (+1000) shaneee is just really nice. (+1000) shaneee is just really nice. (+1000) shaneee is just really nice. (+1000) shaneee is just really nice. (+1000) shaneee is just really nice. (+1000) shaneee is just really nice. (+1000) shaneee is just really nice. (+1000) shaneee is just really nice. (+1000) shaneee is just really nice. (+1000) shaneee is just really nice. (+1000)
    shaneee is offline
    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

  18. #18
    Registered User callmeG's Avatar
    Join Date: Aug 2009
    Location: Connecticut, United States
    Age: 35
    Posts: 86
    Rep Power: 182
    callmeG has no reputation, good or bad yet. (0) callmeG has no reputation, good or bad yet. (0) callmeG has no reputation, good or bad yet. (0) callmeG has no reputation, good or bad yet. (0) callmeG has no reputation, good or bad yet. (0) callmeG has no reputation, good or bad yet. (0) callmeG has no reputation, good or bad yet. (0) callmeG has no reputation, good or bad yet. (0) callmeG has no reputation, good or bad yet. (0) callmeG has no reputation, good or bad yet. (0) callmeG has no reputation, good or bad yet. (0)
    callmeG is offline
    close grip all the way

  19. #19
    Registered User TylerMoll's Avatar
    Join Date: Sep 2011
    Location: United States
    Age: 29
    Posts: 8
    Rep Power: 0
    TylerMoll has no reputation, good or bad yet. (0)
    TylerMoll is offline
    close grip curls, incline dumbbell curls(works the best), high cable curls, lying cable curls

  20. #20
    Registered User OriginalSlee's Avatar
    Join Date: Jan 2019
    Age: 54
    Posts: 11
    Rep Power: 0
    OriginalSlee OriginalSlee OriginalSlee OriginalSlee OriginalSlee OriginalSlee OriginalSlee OriginalSlee OriginalSlee OriginalSlee OriginalSlee
    OriginalSlee is offline
    Your brachialis is worked from supination.

  21. #21
    Registered User DCSpartan's Avatar
    Join Date: Apr 2010
    Age: 52
    Posts: 11,144
    Rep Power: 20231
    DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000)
    DCSpartan is offline
    Originally Posted by OriginalSlee View Post
    Your brachialis is worked from supination.
    You know you werent even born when OP asked that question. Great job.

    I'm utterly fascinated by your thought process. Did you create this account just to search the forums for "outer biceps" so could weigh in?

  22. #22
    HeMB's Avatar
    Join Date: Nov 2013
    Posts: 1,309
    Rep Power: 4053
    HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500) HeMB is a glorious beacon of knowledge. (+2500)
    HeMB is offline
    Lol thread from 2001.

    Originally Posted by OriginalSlee View Post
    Your brachialis is worked from supination.
    Finally the op has figured it out thanks to your reply.

    It took 18 years for that, applauds to you.

  23. #23
    Registered User DCSpartan's Avatar
    Join Date: Apr 2010
    Age: 52
    Posts: 11,144
    Rep Power: 20231
    DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000)
    DCSpartan is offline
    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?

  24. #24
    Kiwi Battler BenMcLeodNZ's Avatar
    Join Date: Jul 2015
    Posts: 3,490
    Rep Power: 13921
    BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000)
    BenMcLeodNZ is offline
    Originally Posted by DCSpartan View Post
    You know you werent even born when OP asked that question. Great job.

    I'm utterly fascinated by your thought process. Did you create this account just to search the forums for "outer biceps" so could weigh in?
    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.

  25. #25
    Registered User DCSpartan's Avatar
    Join Date: Apr 2010
    Age: 52
    Posts: 11,144
    Rep Power: 20231
    DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000) DCSpartan has much to be proud of. One of the best! (+20000)
    DCSpartan is offline
    Originally Posted by BenMcLeodNZ View Post
    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.
    So millennia from now cyborgs and replicants will be weighing on developing the outer biceps or the middle chest? Fascinating.

  26. #26
    Kiwi Battler BenMcLeodNZ's Avatar
    Join Date: Jul 2015
    Posts: 3,490
    Rep Power: 13921
    BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000) BenMcLeodNZ is a splendid one to behold. (+10000)
    BenMcLeodNZ is offline
    Originally Posted by DCSpartan View Post
    So millennia from now cyborgs and replicants will be weighing on developing the outer biceps or the middle chest? Fascinating.
    Not sure about that far, but I bet in 50 years everyone will be on super roids and doing awful neo-cross fit stuff, and then researching the classics like kipping.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts