The Side Bicep

[VEGETA990]

That's right, the side bicep. How to I get them?

[dane26]

try a wider grip....

[DevilsDeity]

hammer curls!!!

[peaker]

hammer curls work wonders

[ravaz]

Reverse curls also.

[Psycoswole]

inner bicep use wide grip, outer bicep close grip exercises

[GenuinePL]

HAMMER CURLS
STRAIGHT BAR CURLS (wide grip)

[The Emperor]

Bump on GeniuinePL. This will definitly get ya going...

[gorilla]

if i im reading this properly you are looking to build that "knot" on the side of you arm between your bicep and tricep. If so you are looking to buid your "bracialis" muscle. The answer is indeed hammer curls like every one is suggesting. I just though id give you some background behind your question


gorilla

[VEGETA990]

You guys think it would be better to do hammers on a preacher or standing? i'm thinking preacher

[The Emperor]

Originally posted by VEGETA990
You guys think it would be better to do hammers on a preacher or standing? i'm thinking preacher

Well if you are talking about the muscle between the bi and tri (brachiallis) then preachers won't work it as much. The only way to focus on this muscle is to stop the bicept from working as much. Only thing that does this is exercises where (in order of degree going from least to most benefical) : 1) where you make fist and your thumb is up 2.) where you palm is facing down 3) contractions where your elbows are above your shoulders.

All of these stop the bi from working as much and emphasis the brachiallis.

[Terinox]

where exactly is the brachiallis??? Is it between the bicep and tricep?? Is there even anything there? Or is it part of the tricep? If your arm is ontop of your head, then your working out your triceps aren't you ???

[VEGETA990]

I've seen better pics of the side bicep, but I found that one in a few minutes. Oh, and thats Ernie Taylor, if you are wondering.

[SanFran_GymRat]

Originally posted by The Emperor

Well if you are talking about the muscle between the bi and tri (brachiallis) then preachers won't work it as much. The only way to focus on this muscle is to stop the bicept from working as much. Only thing that does this is exercises where (in order of degree going from least to most benefical) : 1) where you make fist and your thumb is up 2.) where you palm is facing down 3) contractions where your elbows are above your shoulders.

All of these stop the bi from working as much and emphasis the brachiallis.

What bicep exercise can you do so that your elbows are above your shoulders???

[Tobey]

Originally posted by VEGETA990
You guys think it would be better to do hammers on a preacher or standing? i'm thinking preacher

Preacher curls most deffinetly.
IC