Biceps Question

[CoastinG]

What exercise can I do to define the outer part of my biceps? I feel like the "in" side is getting developed and the outside stays the same.

[Fonz]

part 1?

[fitjosh]

have you tried HAMMERS ?

[_SaVvY_]

if you spin your fist around to the side, your bicep will flex (try it) - twist curls cover all angles, BUT you cant really change the shape of the bicep all that much, thats set by your genes

[CoastinG]

Yeah its part one,

[SUPREMO]

If you want the outer part of your bicep to be more defined, you will have to work on lowering your body fat %, not a certain excersize.

[TRAZ]

Bump to what has been said already. Shape is genetics/ Definition is BF% and size of the muscle.

[BiggerGuns=LongerDrives]

I havent posted here in months and looking at these replies here, apparently I havent missed anything!

I bet you are only using wide grip Barbell curls right???

THE ANSWER TO YOUR QUESTION LIES IN YOUR GRIP POSITION!


When doing Barbell Curls (BTW, the #1 mass builder for the biceps)......

* Use a close grip and the focus is on the the outer bicep.

* Use a wide grip and more focus is attained towards the inner biceps


Plain and simple!!!

If you want more outer head development, then switch to close grip BB curls
for about 6 weeks to allow them to catch up. Once they are equally defined,
then alternate them every workout, this week close grip, next week wide grip, etc..etc..

[Sam_2005]

whats the benefits of barbells over dumbells?.

[NiteHawk]

I love dumbbells for bicep work but when it comes to putting on the most mass on your biceps, the barbell standing curl cant be beat.

[BiggerGuns=LongerDrives]

Originally Posted by NiteHawk

I love dumbbells for bicep work but when it comes to putting on the most mass on your biceps, the barbell standing curl cant be beat.

BUMP!

[CoastinG]

Thanks guys, i will do a few exercises with closer grip, for starters

[BiggerGuns=LongerDrives]

Originally Posted by CoastinG

Thanks guys, i will do a few exercises with closer grip, for starters

BARBELL CURLS ARE THE #1 MASS BUILDER FOR BICEPS!!!!
So do at least 5 sets of barbell curls every bicep workout and just use a close grip.

[BiggerGuns=LongerDrives]

Originally Posted by CoastinG

Thanks guys, i will do a few exercises with closer grip, for starters

Just so you know.

I had a smiliar circumstance where I was seeing more inside than outside, I changed to only close grip BB curls and within 6 weeks my biceps evened out nicely...AS of now they are equally developed.

So use only close grip for at least a month and re-evaluate if you need to keep up for a few more weeks. Then when you are happy and is balanced
out, then make sure to always change up grip position. I do it every 2-3 workouts.

Good luck

[Blueice]

Good post! Helped me out and I didnt even realize.

[CoastinG]

Now I have another question, kind of a dumb one, how many sets are you all doing? Of how many reps. ATM I am trying to build mass w/out getting fat,

[sickman99]

do 6-8 reps 3 sets and lift heavy with proper form

[Fonz]

Originally Posted by Blueice

Good post! Helped me out and I didnt even realize.

same here. im gonna do BB curls now

[BiggerGuns=LongerDrives]

Originally Posted by CoastinG

Now I have another question, kind of a dumb one, how many sets are you all doing? Of how many reps. ATM I am trying to build mass w/out getting fat,

Well that depends on the individual? I have been training for awhile so I do alot of volume compared to others. I am doing biceps and triceps together as well so perhaps its different then what you are doing.

If you have been training less than 1 year, I'd recommend this.

BARBELL CURLS ----- 4-5 SETS X 10 REPS
INCLINE DB CURLS -- 4-5 SETS X 10 REPS
HAMMER CURLS ----- 3 SETS X 10 REPS

Barbell curls create the mass.
Incline DB curls create the thickness.
Hammer curls bring out brachialis.
Hammer's also work the lower bicep to some degree

.

[GaRsNoW]

So in order to build the outer bicep; use a closer grip on a straight bar while curling?

Sorry if this is a dumb response, n00b here.