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Outer bicep exercises...

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Blu-eyez
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2004/02/15 19:56:45 (permalink)
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Outer bicep exercises...

Anyone know any good ones that put more strain on the outer bi? I'm using underhand chins at the moment and got really good results but it's mainly on the inside of the arms.

Cheers
#1

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    Voivod
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    RE: Outer bicep exercises... 2004/02/15 22:53:00 (permalink)
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    Dont know what you mean by the outer bi mate? As far as Im aware the bicep is one muscle.
    Chins is perfect for targeting biceps as is biceps curls. Deadlifts will help too.

    Good luck.
    #2
    PsYoP78
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    RE: Outer bicep exercises... 2004/02/15 23:14:38 (permalink)
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    Blu is right that there are two muscles that make up the Biceps Brachii, hence the prefix bi -- the Long Head (http://www.recnet.ca/anatomy101/mmDetPic.asp?mmID=6) and the Short Head (http://www.recnet.ca/anatomy101/mmDetPic.asp?mmID=89).

    However, there is no way to focus development of the two heads as one is tucked under the other.

    I think by outer bicep, you might mean the Brachialis (http://www.recnet.ca/anatomy101/mmDetPic.asp?mmID=17 which runs along the side of your arm. If that's the one you're looking to develop, try hammer curls (bicep curls where the thumb is kept pointing to the ceiling and the palm is not turned upward).
    #3
    ONE SMART COOKIE
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    RE: Outer bicep exercises... 2004/02/16 12:52:29 (permalink)
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    try wide grip barbell drag curls with a thumbless grip and squeeze for
    6 secs at the top of the movement to help you focus in more on the
    muscle being worked.
    #4
    MikeyFive
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    RE: Outer bicep exercises... 2004/02/16 13:29:00 (permalink)
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    quote:
    Originally posted by ONE SMART COOKIE

    try wide grip barbell drag curls with a thumbless grip


    Not sure about drag curls, I don't really see the point for a couple of reasons. Firstly you have to lower the weight, lowering the overall stress on the biceps and secondly I don't think its a natural movement for the shoulder and could lead to some sort of injury.
    Apart from that, hardly anyone even knows what they are.

    M5
    #5
    PauliE
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    RE: Outer bicep exercises... 2004/02/16 16:13:58 (permalink)
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    Barbell curls... if all else fails go get yourself some silicone implants lol.

    #6
    shreklikedave
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    RE: Outer bicep exercises... 2004/02/16 16:30:25 (permalink)
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    You could try hammer curls, not directly working your biceps but the brahialis will develop well and make your biceps look wider
    #7
    AUTIGER
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    RE: Outer bicep exercises... 2004/02/16 17:41:52 (permalink)
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    i was thinking hammers too
    #8
    ONE SMART COOKIE
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    RE: Outer bicep exercises... 2004/02/16 19:16:49 (permalink)
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    quote:
    Originally posted by MikeyFive

    quote:
    Originally posted by ONE SMART COOKIE

    try wide grip barbell drag curls with a thumbless grip


    Not sure about drag curls, I don't really see the point for a couple of reasons. Firstly you have to lower the weight, lowering the overall stress on the biceps and secondly I don't think its a natural movement for the shoulder and could lead to some sort of injury.
    Apart from that, hardly anyone even knows what they are.

    M5


    If done right the stress is on the biceps all the time and when doing
    any type off biceps exercise the shoulders should never come into it
    if they do that is why people have weak biceps because they bring
    their elbows forward during the lifting and the muscle bringing the
    elbows forward id the front delts,the point of the bicep if i`m not
    mistaken is to lift the arm up not forward so no shoulder movement is
    needed,pity more people dont do them then they wouldnt have problems.
    #9
    TonyStarks
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    RE: Outer bicep exercises... 2004/02/16 20:24:42 (permalink)
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    Hammer curls mate, excellent exercise IMO.
    #10
    Blu-eyez
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    RE: Outer bicep exercises... 2004/02/16 21:49:37 (permalink)
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    Thanks for the advice chaps. I was thinking hammer curls, to balance things out a bit. Got good results from them in the past.

    Nice one;)
    #11
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