- 04-17-2012, 02:35 AM
Wide grip or close grip targets the long head or the outside part of the bicep more? Also any any body find any exercises that help build the upper portion o your bicep more, not sure if their is any but yeah.
Please no one say that you can't work one head of your bicep more than the other, we all know that both heads are intertwined in their function but you can work more that he other using different angles and exercises.
- 04-19-2012, 01:33 PM
I'm not sure, man. I use both. :x The two hand bars that have slants in them, I put my hands on the first slant then after a set of those I use the straight bar at almost the same grip.
- 04-19-2012, 04:09 PM
i think inner works more of the outer and also hammer curls
04-19-2012, 04:39 PM
Yeah and hammer curls focus a lot on the forearm
04-19-2012, 04:57 PM
04-22-2012, 03:37 PM
I have always focused on my biceps in trying to find the best workout for me. I never could really increase the size in height and length until I started focusing on one thing.....the negatives! Does anyone else focus on going slow when lowering the weight? What a difference it has made for me. I suggest some look into this if nothing is working for you.
04-22-2012, 09:57 PM
04-23-2012, 09:31 AM
04-23-2012, 09:37 AM
3 times seems alittle excessive considering a good back and chest routine will target the bi/tri's
04-23-2012, 10:04 AM
04-23-2012, 03:04 PM
yeah I think I am going to try that in like 6 weeks. I think I found something that works best for me to increase width in my arms, so I am doing that for a bit see if I notice a difference in 8 weeks then probably jump onto that
what wer your reps like? low or 8-12?
04-23-2012, 03:09 PM
Negatives:3-6 but really heavy, high reps around 15-20 and mid reps around 9-12Originally Posted by willc86
>SNS-Glycophase<Serious Nutrition Solutions Rep
06-07-2012, 09:04 PM
^ this, as in close grip = long head/outer bicepOriginally Posted by willc86
Hammer curls are great for brachioradialis, brachialis, and both biceps but puts more stress on the outer head
06-23-2012, 03:53 PM
wide grip targets the inner head and close grip targets the outer. As for help in regards to the upper portion of the bicep, focus on incline dumbell curls and concentration curls and while doing these exercises you dont have to extend the arm fully you should just focus on the upper 2/3 of the curl.
Hope this helps!
06-30-2012, 03:54 AM
wish i found this thread before I made my thread on this same issue... inner bicep is great but outer is lagging... guess its time for some hammer curls and close grip curls
07-03-2012, 11:02 AM
for upper bi's, get an incline bench at around 30 degrees. perform one armed preacher curls, half reps towards the top.
To work the bottom part of your biceps do the same thing but you perform the half reps towards the bottom, so you extend 100% then stop at 90 degrees then extend again.
this concept works exactly the same as if you were performing 21's. the upper portion of the excercise concentrates on the upper bicep, the lower portion of the excercise works the lower bicep.
once you get used to it you can pretty much apply this method to any bicep excercise.
07-03-2012, 01:41 PM
GVT with 10x10 alternating outer/inner is a great workout for biceps
07-06-2012, 04:16 PM
Sounds like overkill if you ask me, yolked
07-07-2012, 02:28 AM
07-08-2012, 02:33 PM
07-09-2012, 04:27 PM
07-11-2012, 02:36 AM
07-19-2012, 02:10 PM
07-24-2012, 03:52 AM
10-06-2012, 05:44 PM
GVT is a great shock workout. But so is a pure heavy workout. Nothing over 8 reps. Try it
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