How To Target Your Outer Biceps
Here’s what you need to know in order to build your outer biceps.
The biceps are comprised of two heads.
The short head is the inner side of your biceps.
The long head is the outer side of your biceps.
Slight variations in grip on the ever popular barbell curl will allow you to target these two heads of the biceps individually.
Narrow Grip Barbell Curls
A narrower than shoulder-width grip on the barbell will place a greater emphasis on the long (outer) head of the biceps.
If you’re struggling to build up a sizeable bicep peak you’re going to benefit from adding in narrow grip curls to your routine.
The narrow grip barbell curl is best performed utilizing the narrow pre-set grip on a EZ-Curl bar as your wrists will not be as stressed as if you assumed the same grip on a straight olympic barbell.
Hit Your Regular Barbell Curls Too!
The regular barbell bicep curl utilizes a shoulder-width grip.
This grip placement allows an even emphasis on both the short and long head of the biceps.
The shoulder-width grip is without a doubt the most comfortable grip to use as there’s no additional pressure or stress on the wrists which many guys find to be a sticking point as they progress with the barbell curl.
The shoulder-width barbell curl is best performed with an olympic barbell.
A Quick Guide To Curls & Grip Placement
The biceps are comprised of the inner (short) and outer (long) heads.
A shoulder-width grip targets both the inner & outer heads of the bicep.
Want to smash the inner head of your biceps? Utilize a wider than shoulder-width grip.
Want to smash the outer head of your biceps? Utilize a narrower than shoulder-width grip.
Want to build grip & forearm strength? Perform your curls with an overhead (palms facing away) grip.