Excersize to get thicker biceps on the outside

[manwitplans]

Well: I`ve got 40cm arm, 34 relaxed which sucks.
And from the inside, my bicep looks amazing.
From the outside it sucks.

Have trained alot of ez curl (which is probably the problem here).

Which exersize do you guys recommend for building the outerside of the biceps, and building it when not flexed (Looking more massive when not flexed), thank you.

[MFT81]

Actually, acording to EMG results an ez-bar with a close grip is best for stim the outside (long head) of the Bi's, Its not a huge diff but does emphasize that area...

Look into more neutral grip curls(Hammer Curls) that also target the Brachialis, which lies underneath the biceps, They provide that "knot" of muscle on the outside between the tris and bis and can also add the look of d epth to your bis from the outside.

as far as looking more massive or impressive when not flexed, This has more to do with bf and water, Take a look at even pros when standing relaxed in photos(not easy to do, they always flex in photos) even the pros have a soft look in the offseason that looks like a bigger version of a normal arm.....

I wouldnt worry about it to much....

[manwitplans]

Actually, acording to EMG results an ez-bar with a close grip is best for stim the outside (long head) of the Bi's, Its not a huge diff but does emphasize that area...

Look into more neutral grip curls(Hammer Curls) that also target the Brachialis, which lies underneath the biceps, They provide that "knot" of muscle on the outside between the tris and bis and can also add the look of d epth to your bis from the outside.

as far as looking more massive or impressive when not flexed, This has more to do with bf and water, Take a look at even pros when standing relaxed in photos(not easy to do, they always flex in photos) even the pros have a soft look in the offseason that looks like a bigger version of a normal arm.....

I wouldnt worry about it to much....

Thanks bro, have been training wide-grip ez all the time!
Thanks for the tips!

[g101]

work the branchi

[asvt]

I like to do reverse grip EZ barbell curls palms facing down towards the floor really helps to thicken the biceps and great for the forearms aswell

[PeteyK]

if u do reverse grip curls, doesnt matter what bar, but reverse grip curls work the muscle between the tri and bi which causes them to seperate a lil which will make ur overall upper arm look much bigger.

[maxiimus]

if u do reverse grip curls, doesnt matter what bar, but reverse grip curls work the muscle between the tri and bi which causes them to seperate a lil which will make ur overall upper arm look much bigger.

Have to agree with this, getting good results with this method so far

[rodosman]

I've always like incline curls for the outer heads. My outer heads are always hella sore after intense incline curls, be sure to get a nice stretch too at the bottom.

[MFT81]

if u do reverse grip curls, doesnt matter what bar, but reverse grip curls work the muscle between the tri and bi which causes them to seperate a lil which will make ur overall upper arm look much bigger.

No, actually rev grip culs work the brachioradialis muscle, which is a elbow flexor and supinator,

the muscle that your talking about is the Brachialis, Its only action is as a true elbow flexor, when using a pronated grip such as with rev grip curls you minimize the brachialis, Reg Curls and hammer curls are best for this muscle...

[MFT81]

I've always like incline curls for the outer heads. My outer heads are always hella sore after intense incline curls, be sure to get a nice stretch too at the bottom.

This is a great choice because so many people fail to realize that the biceps job is to not only flex the elbow but also rotate the wrist from a pronated grip to a supinated grip, any type of db curl with a full rotation on the concentric portion will work both heads,

the incline curl esp as your in a fully stretched position to curl and rotate the arm.

[PeteyK]

No, actually rev grip culs work the brachioradialis muscle, which is a elbow flexor and supinator,

the muscle that your talking about is the Brachialis, Its only action is as a true elbow flexor, when using a pronated grip such as with rev grip curls you minimize the brachialis, Reg Curls and hammer curls are best for this muscle...

...hammer curls work the brachioradialis rev grip curls work the Brachialis. im not wrong so dont fight me