outer head (peak) of biceps need more work!!

[chewstermaniac]

Whats a great exercise for hitting the outer head of the bicep? Seems that my lower half is full and hard but my upper half isn't quite as nice. What sort of regimine can i employ to get those puppies up to snuff??

[TOOLIFTER]

Are you asking about the outer head or top/bottom of biceps? For outer head I do preacher work with arms a little more narrow (shoulder width or closer), and inner I let my arms go out slightly. As for top and bottom, try alternating angles- anywhere between 90 degrees and 45 degrees on a preacher. Always throw in some alt DB curls and heavy barbells for mass, though- hope this helps...good luck!

[jaws14]

maybe you already know this one chewster....but in all your bicep lifts, always turn your wrists out whenever possible at the top of the lift and hold it for a couple secs....this is really only feasible with dumbell lifts...
but in all bicep lifts, try to focus on flexing with you thumbs outward and holding it....it has done wonders for me...jaws

[LickWhat?]

synthol is always there. I planning on trying it. My biceps are stubborn.

[mega12]

quote:

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Originally posted by LickWhat?:
synthol is always there. I planning on trying it. My biceps are stubborn.[/quote]

you beat me 2 it.. I use syntholica, really makes a difference, the problem is more than likely genetic, than something you are not doing in your training, I struggled for years, then tried the SEO.. made a world of difference..
Mega

~ www.killdevill.com ~
~STK BLOODLINE~

[web]

I slowed down time curling up, and decreased the time I spent on the negatives.. seemed to help for me.

[superX]

I finish biceps with cable curls until failure (use other hand to spot for last couple reps) and close grip preacher curls w/ easy curl bar.

s u p e r X

[MightyMouse1]

Lick What?, and Mega said it best....syntholica!

[chewstermaniac]

not quite ready for the synth yet, gonna run my cycle and another in the late winter/early spring and see just how much I grow from that.

My bi routine consists of mostly ez-curl (standing, full arm extension), preachers (singles and bar) and 21's.

I do 21's last, 'casue they really create an awsome pump...can't even bring my arms up to scratch my neck (gotta love it!!).

Never really do cable work on bi's however, so i might try that, and i was doing some reading and found that doing DB curls on an incline bench can really get into the mucsle fibers.

cheers!