Outer biceps falling behind!!!

[yungfaceb3]

My biceps are pretty developed and I do not really have any trouble with making imporvements with their size and/or strength. I have noticed lately however that my outer biceps are falling behind. The inside of my arm from shoulder to elbow is larger..longer...and more devloped than the outer portion. I know using narrow grip works outer...and wide grip works inner. I usually use a shoulder width grip for barbell curls to evenly distribute the stress on both bicep heads, but when using dumbells I always twist my wrist at the top of the motion for complete contraction (pinkie to shoulder) and this obviiously benefits the inner portion more. I have thought of adding hammer curls to my regimen....is this a good outer bicep exercise? besides narrow grip curls..what else can I do to catch this area up?

[canadian meat]

I would say hammer curls and rope curls

[Primalinstinct]

Inside grip on an ez-curl bar for bi-cep curls will focus on the outside head.

I suggest 2:1 ratio on the inside grip (versus outside grip) when working with an ez-curl bar on a preacher bench or just simply standing. Try doubling up for one month and see how you progress.

Good luck with your detail training.

[Papi93]

Biceps exercises and how heavily each head is used based on an MRI study
From Tesch (1999) Target Bodybuilding, p.32.
L=lateral head
M=medial head
B-brachialis
*=how heavily that muscle head is used

Standing biceps curl with straight bar and wide grip
L*
M**
B*

Standing biceps curl with ez bar and wide grip
L*
M**
B*

Standing dumbbell curl with palm up
L*
M**
B*

Standing dumbbell hammer curl
L**
M*
B*

Standing supinating dumbbell curl
L**
M**
B*

Incline seated supinating dumbbell curl
L**
M**
B*

Incline seated dumbbell hammer curl
L**
M*
B**

Incline seated dumbbell curl with palm up
L**
M**
B*

Standing ez bar curl with arm blaster
L**
M**
B*

Standing biceps curl with straight bar and arm blaster
L**
M**
B**

Standing biceps curl with straight bar and narrow grip
L**
M**
B**

[spiromik]

after u warm try doing ur inner grip barbel curls first up in ur routine to really blast them and then do some hammer curls followed by watever else u do for biceps do this for a couple of weeks u should c improvments