Building Outter Bicep/Arm

[Lifterdude]

I was wondering what exercises help to build the outside of your biceps. I do preacher curls, concentrated db curls, reverse curls, and a few others. I can't seem to build the outside of my arm to get definition.

 

[SamCooke]

You do know that the bicep is only seen on the front of the arm. if you are reffering to the outter side of your arm, then you must meen triceps. if this is the case, weighted dips are by far my most favorite.

 

[Lifterdude]

I mean the split between the tri and bi on the outter part of the arm. My inner bi has grown but the results seem to be only evident when I flex on the inside peak of my arm.

 

[AngryMuscles]

what you're talking about is adding your bicep height....
well, mostly genetics and there are no exercise for that...
just keep working it...

 

[Lifterdude]

So, like the guy has in the top of the banner, the split between his bi and his tricep on the outside of his arm. There is no exercises to help define that, just doing arms will eventually bring it out?

 

[Biceps_Blitz]

Use narrow-grip movements, or use a reverse or hammer grip. This way you work the brachialis. That's the muscle you're talking about.

 

[Vigilance]

So, like the guy has in the top of the banner, the split between his bi and his tricep on the outside of his arm. There is no exercises to help define that, just doing arms will eventually bring it out?

Definition is from low bodyfat, which is a result of diet and cardio.

 

[RichGenetics]

My biceps have always seen good outer growth from doing hammer curls. There are two ways that I like to do them:

1. Dumbell Hammer curls, when you keep your palm facing your body throughout the entire movement from start to finish. This is a great pump!

2. Grab a cable machine, where you normally would do cable crossovers or something, and set it on the bottom knotch.......do not put a connector on it, but instead, grab the ball that keeps the cord from sucking up into the pulley, and do the same movement keeping your palm close to your body.

If you want to gain a good peak on your biceps, get in the center of a cable machine, & grab one side with each arm. Make sure the cable is set at the highest setting. Now, pretend you are going to flex and keep your arms parallel to the ground, going back and forth. This is my finishing bicep workout.

 

[Lifterdude]

1. Dumbell Hammer curls, when you keep your palm facing your body throughout the entire movement from start to finish. This is a great pump!

Wouldn't dumbell hammer curls help me add more mass on my bi as opposed to more peak? I have switched to doing hammer curls from palms facing in to palms facing up to help get more peak on my bi's. Maybe I'm goin about it wrong.

 

[RichGenetics]

Yeah, I guess somewhat, but I still believe it can help with the peak. I would finish out with the last one I said. See how you like it.

 

[sentry]

For more peak

If you do seated alternate bicep curls, when in the top position of the movement twis the dumbell as much as you can to the outer of your body. You will be able to feel the difference if you do it right.This will build you a better peak to your biceps if thats what you want.

 

[DiscoFever]

bro theres not a ton you can do, eat clean for defintion=lower body fat, and keep bulking cuz the bigger your arm gets the more youll be able to see definition if yur bodyfat is low, but other than that its all genetics i wish it was different

 

[Vigilance]

If you do seated alternate bicep curls, when in the top position of the movement twis the dumbell as much as you can to the outer of your body. You will be able to feel the difference if you do it right.This will build you a better peak to your biceps if thats what you want.

No offense dude, but that is a bunch of crap. Muscle shape is determined by genetics, the only thing you can do is make the muscle bigger. Some guys have great peaks, some guys don't. You can twist all you want, and it won't build a peak.