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. In his free time, Pratik likes to read about psychology or play on his PlayStation.Working out your biceps is one thing, but training your outer biceps requires you to incorporate specialized motions into your workout plan. ![]() ![]() Pratik Thakkar is an online fitness coach who is regarded as someone who will make it easy for you to understand the process by putting things in the right context and providing science-based recommendations. the short head and the long head.įix these mistakes and start seeing your biceps grow right away! Work Both The Short Head And The Long Head Of The Bicepįor overall development, you should focus on both the heads of the bicep i.e. in 2018 showed that establishing a mind-muscle connection almost doubled the muscle growth in the bicep region who squeezed the bicep at the top vs. This is because you may not be contracting the muscle properly when moving the weight.Ī study by Schoenfeld et. Failing to establish a mind-muscle connection could be a probable reason you are not seeing growth. This is one of the strategies that the bros got right. If your goal is maximal muscle growth in the biceps region, do a full range of motion while doing curls. Partial range of motion is one of the biggest mistakes you can do in your quest to get jacked, not just for the biceps, simply for any body part. Partial Range Of MotionĪ lot of guys are guilty of doing the half reps either following the 21 reps technique or due to the sheer ego lifting they do in the gym. The weight you will move will be slightly lower here and that is perfectly alright if your goal is to grow your biceps. The fix: Keep your elbows tucked to your sides, depress your scapulae (do not shrug) and keep your wrists in the same neutral position on the top half of the movement. Or they shrug with every rep or curl their wrists at the top half of the movement. It can easily be spotted if a person is swinging and their shoulders and elbows are coming forward. ![]() Most guys are guilty of doing swinging biceps where the front delts, upper traps, and the forearms take over the movement. Fix them and see your arms growing like a balloon: 1. That's because you may be doing one of these mistakes while training the biceps. But again, even on training biceps endlessly in the gym, guys fail to grow this muscle group and seem to be always struggling. The biceps give your arms a fuller look and are considered the epitome of an aesthetic physique. Read more about Chris aka the bodybuilding prodigy here. It gives you the bragging rights, makes you out-angle people's faces in pictures and surprisingly, even makes you lose bodybuilding shows by a couple of points.įun Fact: It was claimed that Chris Bumstead lost the first place by just 3 points in his debut Mr. The biceps are considered to be the most important muscle for an aesthetic physique.
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