Top 5 exercises for the outer biceps

The outer band of the biceps, or more precisely the long head of the biceps brachii muscle, is an important part in the development of the shape of the arms. If the short head is responsible for the peak of the biceps, its thickness, then without the development of the long head it is impossible to achieve the full volume and aesthetics of the shape of the biceps muscle. Below are the best exercises to target the outer biceps.

Principles of training the external biceps band

  1. The development of biceps, like other muscles, should be proportional. You cannot emphasize the load more on one or another beam, but you also cannot ignore one of them. In addition to the biceps, if you want to get beautiful and voluminous arms, you need to train the triceps, including all three of its heads, and the brachialis muscle or brachialis, which thickens the biceps, as if pushing it out from the inside.
  2. To provide more load on the external beam, it is necessary to perform some exercises, for example, barbell lifts, with a narrow grip. A narrow placement of the arms precisely includes the outer heads, while a wide arrangement, on the contrary, develops short or internal bundles.
  3. The location of the elbows also plays an important role, as does the amplitude. The further the elbows extend back beyond the axis of the spine, the more the long head is activated. The greater the amplitude, the greater the impact on the long head, and the shorter it is, the stronger the short head works. Easy to remember.
  4. Remember that when training individual biceps bundles, you do not need to develop their strength, so it is illogical to perform exercises in the strength mode for 4-6 repetitions. These exercises sharpen your form and increase muscle volume, so you should perform 3-4 sets of 8-12 repetitions.

The best exercises for the outer biceps

Each exercise is effective in its own way, but it is important to choose the appropriate weight to make the workout more productive. This does not mean that you need to select a large working weight; on the contrary, in order to develop the shape of a long head, the weight should be light and the approach should be more concentrated. And the more the exercise isolates the desired muscle head, the less working weight is needed for this.

1. Standing close grip barbell curl

Since the exercise is performed without supporting your back or arms, lift the barbell without using cheating – swinging. Try to isolate your biceps as much as possible from the stronger muscles. If necessary, it is better to reduce the weight, but perform the technique correctly.

  1. Place your feet shoulder-width apart for stability.
  2. Remove the barbell from the racks using a narrow underhand grip. To ease the load on the joints, it is better to use a curved bar.
  3. As you exhale, bend your elbows fully, pulling the barbell toward your chin.
  4. As you inhale, lower the barbell and straighten your elbows completely.
  5. Repeat the movements without swaying.

Close grip barbell curl

2. Curls with dumbbells on an incline bench at 45 degrees

To perform the exercise, take small dumbbells. Since the muscles and ligaments in this position are subject to increased traction, there is a high risk of injury to them due to excessive load.

  1. Take dumbbells and sit on an incline bench at a 45-degree angle.
  2. Lower your straight arms freely downwards.
  3. As you exhale, bend one arm at the elbow without turning the hand in the middle of the amplitude.
  4. As you inhale, extend your elbow more slowly than when lifting.
  5. Repeat the movement immediately on the other hand. Alternately perform the same number of repetitions on each side.

Dumbbell curls on an incline bench

3. Lifting dumbbells while sitting at an angle of 75 degrees

The exercise is performed with both hands simultaneously without supination, that is, turning. The back of the bench should be set at a slight angle; this is necessary to increase the amplitude and bring the elbows back to emphasize the long head.

  1. Sit on a bench with your head and lower back pressed against the backrest.
  2. Freely lower your arms with the dumbbells down.
  3. As you exhale, bend your elbows and at the same time lift the dumbbells to your shoulder. The brushes move parallel to each other.
  4. As you inhale, lower the dumbbells down and straighten your elbows completely.

Lifting dumbbells.

4. Alternating dumbbell curls

This exercise can be performed either standing or sitting with emphasis on the back of a bench.

  1. Rest your back against the back of the bench, or stand straight, and place your feet hip-width apart.
  2. Lower your arms freely along your body.
  3. As you exhale, begin to bend your elbows alternately.
  4. As you inhale, extend your arms to the end.

Standing bicep curls

5. Concentrated arm curl

One of the most isolating exercises for biceps, allowing you to work your biceps with maximum amplitude.

  1. Place your feet wide while sitting on a bench. Take a dumbbell in one hand.
  2. Lean forward and rest the shoulder of your working arm on the inner thigh of one leg so that your elbow is just below your hip. Use your free hand to rest on your other thigh.
  3. As you exhale, contract your biceps as much as possible and bring the dumbbell to your shoulder.
  4. As you inhale, slowly lower the dumbbell, fully straighten your elbow, and repeat the movements.
  5. Then do the same on the other hand.

sitting concentrated curls photo

Remember that to get beautiful and voluminous arms, it is important to train not just individual bundles, but to symmetrically develop all the muscles of the shoulder, not just the biceps. Beginners should not think about working out individual beams yet; first they need to strengthen the muscles and ligaments with basic exercises, and then work on isolation.

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