How do you target the outside of your bicep?

What exercises work the outer head of the bicep?

Use these moves to get your long head biceps pumped up and improve the overall function of your upper arms.

  • Incline Dumbbell Curls. Dumbbell curls are a really easy dumbbell exercise to do and they don’t require much equipment at all. …
  • Hammer Curls. …
  • Chin-Ups. …
  • Preacher Curls. …
  • Cable Curls.

What is the muscle on the side of your bicep?

The biceps brachii has two synergist muscles that assist it in flexing the forearm. Both are found on the anterior side of the arm and forearm. One of these is the brachioradialis muscle which is largely on the forearm (see the next section) and the other is the brachialis, which is largely on the upper arm.

What is the outside of your bicep called?

The long head, or the outer muscle, attaches further back on your shoulder blade than the short head.

What are the 3 best bicep exercises?

Best Biceps Exercises

  • Barbell Curl.
  • Chin-Up.
  • EZ-Bar Preacher Curl.
  • Hammer Curl.
  • Incline Dumbbell Curl.
  • Facing-Away Cable Curl.
  • Reverse-Grip Bent-Over Row.
  • Cable Curl.

How do you build your outer arm muscle?

Try some of these challenging arm exercises to improve your results.

  1. Chin-Ups. Chin-ups use your bodyweight to create one of the most challenging upper body exercises. …
  2. Diamond Push-Ups. …
  3. Lying Tricep Extensions. …
  4. Curls with Bar. …
  5. Reverse Curls with Bar. …
  6. Bench Press. …
  7. Underhand Kickbacks. …
  8. Standing Dumbbell Fly.
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How do you hit every head of the bicep?

DIRECTIONS

  1. TRI-SET I. Do five sets of 12 reps for each move (or to failure with the narrow-grip chins), with no rest between exercises. …
  2. TRI-SET II. …
  3. 1/ INCLINE DUMBBELL CURLS. …
  4. 2/ HAMMER CURLS. …
  5. 3 NARROW-GRIP CHIN-UPS. …
  6. 1/ BARBELL CURLS. …
  7. 2/ UNDERHAND-GRIP BENTOVER ROWS. …
  8. 3/ CONCENTRATION CURLS.