Hold the dumbbell in one hand with an underhand grip.Keep your legs apart and your feet flat on the floor. Start by sitting on the edge of a flat bench.This ensures that your muscles are exerting as much weight as possible during an exercise and reaping the full benefits. The possibility of shifting weight upward and using momentum to do a curl is eliminated by placing your elbow on your inner thigh. Make sure your core is engaged throughout the movement.Ĭoncentration curls eliminate the ability to “cheat,” ensuring that you're only using the muscles you wish to exercise, in this case, the outer biceps.

Pause for a second at the top and then return the weights to their original position by extending your arms.Curl the weights up towards your chest by bending your elbows and squeezing your biceps.Stand straight and hold the barbell or dumbbell in both hands with palms facing down.The participation of your inner bicep is minimized with the pronated grip, putting the majority of your weight on your outer biceps and upper forearm. Reverse curls are done with a pronated grip, which means your palms are facing down the entire time. The best bicep exercises utilizing the above-mentioned elements include: 5.1. Therefore, the best exercises for working out the outer biceps must include all of the following elements: Best Exercises to Train Outer BicepsĪctivities that engage the bicep in a fully extended position are necessary to target the outer biceps. c) Hand Grip:Ī supinated or underhand grip (palms facing up) can work out your outer bicep headmorecompared to a pronated or overhand grip (palms facing down). Since the long head is inserted higher up and closer to the shoulder, it is more active when your bicep is fully stretched. The explanation for this has to do with where the long head is attached to the bicep. You can work out the outer biceps more when your elbows are kept behind your body. A closed or narrower grip works out the outer bicep more.A broader or wider grip works out the inner bicep more.The width of your grasp is another factor related to the forearm position that affects which part of the biceps is worked during exercises. You train your outer biceps more when your forearm is tilted in.

You work your inner biceps more when your forearm is tilted out.It can greatly affect which part of the biceps is worked during exercises. The forearm position is the angle of your lower arm in relation to your body. The small variations in the positions of hands, elbows, and arms can greatly alter which part of the muscle is worked and the distribution of weight during the exercise.

The best way to target your outer bicep is to focus on your body positions and angles. But if your arms are not as pronounced n't when relaxed at your side, it means that your inner bicep is overworked and you need to work on building muscle in the outer bicep. If you look closely, your bicep peak appear developed when you flex. Training the outer bicep is important to strengthen your arms and give them a more developed look, even without flexing. The short head is what gives biceps their peak or height.ģ. It is responsible for bringing your arm back towards your body.

The short or inner head forms the inner part of the biceps.

The long head is what gives biceps their width. It is responsible for pulling your arms away from your body.

The long or outer head forms the outer part of the biceps.

Structure of Bicepsīicep muscles are located on the upper arm and consist of two heads, long and short heads, both of which differ in their structure and function. This article will help you learn how to target your outer biceps using the best exercises and workout plans you can incorporate into your daily routine.īefore jumping into exercises, you must know the biceps anatomy to understand how to target your outer biceps. One of the reasons people fail to develop their outer biceps even after doing classic biceps curls is that their muscles are not evenly worked out during exercises. The outer bicep is responsible for making your biceps look bigger even when you're relaxed. Working out your biceps is one thing, but training your outer biceps requires you to incorporate specialized motions into your workout plan.

Dumbbell brag drag curls