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Thread: Outer Bicep

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    Member Matty's Avatar
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    Outer Bicep

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

    Thanks,

    Matty

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    Banned cramron's Avatar
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    yup close grip

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    Lightbulb

    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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    Member William's Avatar
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    Bump on the reverse curls and hammer curls.

    Also, French bar curls and drag curls.

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    nope its close grip

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    Nope what?

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    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.

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    Member William's Avatar
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    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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    Member Stabroz's Avatar
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    ??

    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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    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.

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    Banned cramron's Avatar
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    hammer curls and reverse curls use too much forearm they are more for the extendor muscles

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    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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    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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    with reverse

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    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!!!!!!

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    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?

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    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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    close grip all the way

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    close grip curls, incline dumbbell curls(works the best), high cable curls, lying cable curls

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    Your brachialis is worked from supination.

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    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?

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    HeMB's Avatar
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    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.
    Finally back to track.
    Still cannot SQ/DL.

    #Herniated LB disc crew

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    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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    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.

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    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.

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    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.

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