Outer biceps...

[nparisi]

My bi's look fuller and bigger on the inside, and kind of cut off on the outside. Any good exercises to target the outer bicep? I have been doing more hammers but no results so far...
Or does it have more to do with genetics??

 

[satyricon]

some genetics..... but strict reverse curls work good . work on chins and pullups too

 

[suncloud]

yep. i do reverse preacher curls myself. like all exercises i try for the first time, thought i was hoss, and tried doing 65 lbs. big mistake. works good though.

 

[Rugger]

It isn't entirely genetic. Mostly not genetic, actually. The area you're talking about is the brachialis muscle. Try reverse EZ bars, hammer curls, rope curls, things of that nature.

 

[pistonpump]

doesnt a closer grip bb curl hit them more as well?

 

[Rugger]

I think it would hit them 'more' but it wouldn't necessarily be the most effective. If you do movements with your hands vertical or with a pronated grip, that's when you'll hit the brach the best. This is all IMO, of course. Reverse grip preacher curl is the #1 for brachialis, imo.

 

[nparisi]

I think it would hit them 'more' but it wouldn't necessarily be the most effective. If you do movements with your hands vertical or with a pronated grip, that's when you'll hit the brach the best. This is all IMO, of course. Reverse grip preacher curl is the #1 for brachialis, imo.

Tried 'em today standing, felt great. I will have to try preacher next time. Do you usually grip it closer or about shoulder width??

 

[Rugger]

I do the shoulder width.

 

[gymrattus]

mix up you grip on the EZ bar,
close grip - inner
wide grip- outter

same as on pull up bar

 

[pistonpump]

mix up you grip on the EZ bar,
close grip - inner
wide grip- outter

same as on pull up bar

really? close grip hits the peaks for me, wide grip the inner apple...

 

[datBtrue]

mix up you grip on the EZ bar,
close grip - inner
wide grip- outter

same as on pull up bar

Close grip hits outer
Wide grip hits inner.

If you believe that is how it works on a pull up bar you are mistaken yet again.

 

[nparisi]

I tried EZ reverse curls on the preacher pad the other day. It felt awesome...definately going to keep that one up.

 

[Brolic]

my outer bics are decent, but my inner suck...alot x2

 

[bert1968]

IMO, any curls done with a reverse or hammer grip will hit the outside head. Of course with reverse curls you are limited by forearm strength. It also seems to help if the bicep starts in a stretched position. For these reasons my favorite outer biceps exercises are incline and prone db hammer curls.

 

[BifWebster]

wow im surprised noone said incline db curls... that specifically targets the outer head along with any other curling movements where your elbows are behind your torso

 

[Rugger]

wow im surprised noone said incline db curls... that specifically targets the outer head along with any other curling movements where your elbows are behind your torso

That isn't true. What dictate which part of the bicep is used is the grip angle and the horizontal relation between the hands and the elbow.s