Outer Bicep Workouts 5 Exercise Examples вђ Fitbod The best outer bicep exercises are the dumbbell hammer curl, concentration curl, incline dumbbell curl, narrow grip barbell curl, and barbell drag curl. also, include technique modifications to further target the outer bicep like ensuring your elbows are behind your body and narrowing your grip width. bicep exercises are one thing, but to. 8. spider curl. the dumbbell spider curl is a biceps exercise that allows you to train the short head of the biceps, which contributes to developing the peaks of the biceps. by doing these on an incline bench, you also minimize the ability to use the shoulders to lift the weight.
Outer Bicep Workouts 5 Exercise Examples вђ Fitbod Best barbell arm exercises. 1. barbell bicep curl. how to. grab a barbell with a shoulder width grip. your palms should be up. while standing, the bar should be in front of your thighs with the elbows fully straightened. lift the barbell up to chest level by bending the elbows, making sure they do not move backward. As you perform this exercise, make sure you’re not swinging or using momentum; it’s all about control and squeezing at the top for maximum contraction of those outer bicep muscles. perfecting this will add great shape and strength to your arms over time. 3. dumbbell waiter biceps curl. Lower the dumbbell slowly until it’s back by your side. do the same with your other arm and perform 3 5 sets of 6 15 reps per side. 7. close grip ez bar curl. close grip ez bar curls are one of the best outer head bicep exercises because they enable you to emphasize the long head without straining your wrists. Exercise 1: chin ups (heavy exercise to stimulate type ii fibers) you may be wondering what chin ups are doing in an arm routine, but in my opinion they are one of the best exercises to grow your biceps and scientific literature seems to agree with this. for example, this 2014 study by the american council on exercise compared emg activation of.
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