Hi nation

just a quick one, the inside of my bicep is devolving well, however the outside needs development. 

Im sure it's simple but any advice on a bicep excersie I can add to my routine to work the outside if my biceps. 

Thanks guys

Matt,

You need to vary your hand grips to work the two heads of the biceps.  For instance, for straight bar curls use both a shoulder width grip and a wider than shoulder width grip.  With the EZ curl bar, use the inner handles and the outer handles.  For dumbell curls, curl them with palms facing your body as well as with palms facing your shoulders.

John

John has given you some solid advice! Let me add some things. First of all, keep in mind that bicep shape is genetic but that of course cannot stop you from having amazing biceps. Just dont get too worried if the inner head grows faster than the outer.

My favourite exercises for the outer head ( long head ) are :

Close grip EZ barbell curl
Lying on the floor Low Cable bicep curl ( straight bar attachment)
Hammer curls
Pinwheel Curls
Reverse Barbell Curls

Finally I believe this video will help you as it helped me a lot. 

https://www.youtube.com/watch?v=e5lLCVCysQg

You can target the outer head of your biceps the best with an inside grip EZ bar curl either staning or using the preacher bench. Both work well. Straight bar curls with a medium grip do great for both the inner and outer head. The dumbbell and rope cable hammer curl also targets not only the brachialis but also the outer head to an extent. Just always keep in mind that any close grip exercise will work your outer head and any wide grip exercise will work more of the inner head. 

Thanks guys. Lots to add to my workout. 

Glad we could help!

Loving the community support. Makes me want to train harder. 

Cheers guys

Just remember this tip when doing curls:

Inside-Grip = OUTSIDE Bicep Head

Outsdie-Grip = INSIDE Bicep Head

Great advice everyone!

Exactly Scott!! Well said!

Thanks Daniel!

This was covered extremely well, but I just wanted to add I make an entire day JUST for biceps, because I like to make sure ALL the heads are hit, and my arms look more round than someone who does just normal or outside grip curls. I do maybe 100 (10 sets of 10) outside, 100 neutral or hammer curls, and 100 inside. REMEMBER your close-grip curls are going to require less weight since they haven't been worked as hard as your inside head has. Some people say that may be too much, but for me it hits ALL the heads, and I like how round my biceps look no matter what pose I'm making! :)

Im glad you feel that way! Thats what we are here for! To motivate and to push each other to be our absolute best no matter what! #HTH Stands for Hermanites train harder!! 

That sounds intense Kevin but I like it!! #HTH I've been doing more preahcer curls lately and I feel that they are really helping my biceps peak grow. Me and my training partner Jon Reid have added an inch of muscle to our arms in 8 weeks! 

ok cool. :)

wo, that sounds like a major intense workout. I'll try something along those lines tonight after work.

what routine have you used nathan for that growth in 8 weeks? 

These guys got it covered. All of these are great exercises to help your biceps grow even more!