outer bicep and tricep

[Zodiac82]

when I flex my right bicep....if ur looking down, the outer right portion is not that developed....is there a certain way to do biceps curls or grip changes to hit that part of the muscle. Also same goes for the right tricep....u have the buldge in the side but the part that continues to the backside of the arm is not that developed....what exercises hit that part of the muscle..
..thanks

[ickythump]

Hope to learn a new exercise or two on this one, my outer arms are not developing in pace with other areas

[BBTrevor]

when I flex my right bicep....if ur looking down, the outer right portion is not that developed....is there a certain way to do biceps curls or grip changes to hit that part of the muscle. Also same goes for the right tricep....u have the buldge in the side but the part that continues to the backside of the arm is not that developed....what exercises hit that part of the muscle..
..thanks

Well it sounds like you could use some outside shoulder work as well with side raises to help firm up, also hammer curls really help build your upper arms I swear by them myself I have had similar problems with upper arms, as far as the tricep do standing extensions and really squeeze and hold for a second at the top of contraction do 3 sets of 8 then move onto some heavy dips to really target the top of the muscle, I use a weight belt and strap a few 45 plates on a chain for extra weight, do the dips slow and hold for a second at the top to really work the muscle do 3 sets of 8 reps again with this and then maybe add a set when you start to get used to it but start slow and dont stray from good form, do that and you will firm up fast! good luck man, feel free to ask any other specific lifting questions or follow ups on this subject in the thread

[Zodiac82]

yeh I actually just changed my routine up to focus more on controlled positives and slow negatives....muscles are really sore the next couple of days
doing that u gotta put the ego aside though lol....and as u mentioned my side and rear delt isn't as developed....appreciate the input man thanks

[austinite]

Hammer and concentration curls.

[Zodiac82]

Hammer and concentration curls.

gotcha....thanks

[marcus300]

Can you post a picture flexed pleased

[Zodiac82]

Can you post a picture flexed pleased

yeh as soon as im able to....camera messed up in phone(couple of days)

[Doont-Hunter]

For overall biceps, I like a twenty one style training with the EZ bar. Use a shoulder width, wide grip and reverse grip in a superset for seven reps of each. Go for three sets. Hits the whole biceps and tears up your arms.