Outer Biceps

[SUBKING]

Guys,

I always train my biceps hard but recently seem to be lacking on outer biceps.

I usually do close grip barbell curls with the EZ bar for the outer bicep but what other excercises really hit the outer bicep?

[Stonecold54]

Re: Outer Biceps

Originally posted by SUBKING
Guys,

I always train my biceps hard but recently seem to be lacking on outer biceps.

I usually do close grip barbell curls with the EZ bar for the outer bicep but what other excercises really hit the outer bicep?

your parents genes would help you out, the shape you get is the shape you are stuck with. I don't believe you can specifically target the outer bicep as the muscle contracts as a whole. that said hammer curls seem to hit the forearm are into the outer bicep more to give that fuller look.

[bonebreaker]

Hammer curls hit them fairly well. BB

[hlcn8]

so does using a reverse grip on the bar

[Thor]

The outer bicep is really a different muscle called the brachialis. Standard curls do not hit this muscle very well. All hammer curls will hit it and grow it well. Do seated hammer curls and then use the tricep pushdown rope upside down from the floor. This works well.

[ski]

Try very strict incline curls,and preachers with elbows close,grip wide,on a straight bar.