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Lifts for outer Bicep

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    Lifts for outer Bicep

    Is there any isolation lifts that succsefully hit the outer part of the bicep muscle more so than the inner. Like my front double bicep shot is a strong point, but in a read double bicep shot it isnt nearly as impressive. the muscle kind of grows inward. I know thats problaly genitcally dispostioned but I know doing bb curls with a ez bar hits the inner bicep more. I have always done those, and now have switched to straight bar. Any other movements to bring that side up the bicep up.

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    i have the same problem and yes there are some more, any bicep curl you do with one bar will work your outer bicep more if you hold your grip towards the center it will hit more on the outer but not only so you dont have to drop the wieght.

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    So wait close grip on barbell curl with straight bar hits the out Bicep the most? WHat about other exercies, will doing hammer curls help with that?

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    i started doing BB curls with a real wide grip and i noticed its been hitting the outside more b/c the wider grip you take, the more you tweak your pinky up at the top of the movement...
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    Try a concentration curl. Its tough to use high weights, but if you bring it outside your shoulder or to your shoulder at the top, youll feel it in the outer bi. At least, thats works for me, Ive had the same problem.

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    dumbbell hammer curls, standing, seated, or incline hammer curls are really amazing.

    Try incline as you are restricted to cheating & make sure you keep your head against the bench & not looking upwards & keep your feet either flat on the ground, or on a bench or something.

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    Let me get this straight:

    To hit the Bicep Brachii long head(outer), I want to do hammer curls and curls with wide and/or straight bar.
    To hit the Bicep Brachii short head(inner), I want to do curls with a narrow grip and/or cambered bar.
    To hit the Brachialis, I want to do Preachers curls, concentration curls. Do hammer fall isnt this group also?

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    PLEASE tell me you guys are kidding.

    Look, anatomically, the biceps IS two muscles. But they share insertion points. So structurally, you cannot isolate the "inner" or "outer" portion. We've all through the course of our lifting careers "felt" like we were doing something, and we can even convince ourselves that we SEE changes. But I'm telling you that it isn't possible anatomically.
    yay.

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    Saturday Fever

    PLEASE tell me you guys are kidding.

    Look, anatomically, the biceps IS two muscles. But they share insertion points. So structurally, you cannot isolate the "inner" or "outer" portion. We've all through the course of our lifting careers "felt" like we were doing something, and we can even convince ourselves that we SEE changes. But I'm telling you that it isn't possible anatomically.
    Than what would your expertise suggest?

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    I would suggest working your biceps. Use whatever grip you want, just understand that regardless of grip you're working the biceps as a whole. Be sure to use curl movements as an accessory to your heavy rowing and pulling lifts. And mind your volume on isolation work.
    yay.

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    Saturday Fever

    would suggest working your biceps. Use whatever grip you want, just understand that regardless of grip you're working the biceps as a whole.
    Be sure to use curl movements as an accessory to your heavy rowing and
    pulling lifts. And mind your volume on isolation work.
    Pretty solid advice.

    BTW I wasn't trying to be sarcastic or anything, I was serious as I know that you are pretty knowledgeable.

    Why is it that we're always told that standing barbell/dumbbell curls build overall mass & shape, some form of hammer curls build the outer part of the bicep along with size, & preacher/concentration curls build more shape & bring out the peak to the fullest?

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    Why is it that we're always told that standing barbell/dumbbell curls build overall mass & shape, some form of hammer curls build the outer part of the bicep along with size, & preacher/concentration curls build more shape & bring out the peak to the fullest?
    Just the myths of bodybuilding being perpetuated over and over again.
    yay.

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    Saturday Fever

    Just the myths of bodybuilding being perpetuated over and over again
    I can see that.

    I think I've said this once b4, but for me personally I've found that if I stop doing either preacher or concentration curls, I find that my overall peak begins to fade.

    Yet the mass & strength remains.

    & if I start doing the preacher/concentraion curls again, my overall peak returns within a couple of weeks?

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    gopro would tell you that angle of your wrists is causing greater recruitment of the brachialis, which lies under the biceps. By building the muscle that's under your biceps, you would cause your bicep to elevate or "peak."

    I don't believe the angle of the wrist can cause that, but I think the idea, in general, is correct. But "peak" has nothing to do with "inner" or "outer."
    yay.

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