If you are in search of the best ways of developing muscle growth and boosting strength, then, an outer bicep workout is worth considering (4). Understanding the fact that the biceps remain some of the crucial muscles that are being activated when you do pretty much everything, muscle growth in that region of the body should come to the fore in your workout agenda. But then, how do you go about it?
Typically, the outer biceps are rarely developed unless you put in significant effort into making that happen. Even though they may not be the biggest or strongest muscles available in the body, anyone who aspires to have an athletic look cannot do without incorporating bicep exercises into their routine. So, if your end goal is to look like a Greek God with a killer core and most importantly rippling biceps, you should definitely get clued up about the best muscle-building exercises that will make your outer biceps pop! This article gives you the lowdown on how to blow up your arms and provides you with step-by-step exercise descriptions, so keep on reading.
How do you define your outer bicep?
As noted by the American Council on Exercise (ACE) (6), the bicep muscles are found in between the shoulder and the elbow in the front part of the upper arm. Also, they are made of two heads, which are the short and the long heads. While we have the short head in the medial or inner part of the arm, the long head is located on the lateral, or outer bicep. Interestingly, to activate these muscles, there are different grips that you can engage in.
The major function of the biceps is to flex the elbow joint. Besides, your ability to work your outer bicep can impact the total strength you enjoy. This is because it supports the muscle that assists the rest of your arm in lifting weighty objects. While you may be tempted to think that there are limited exercises that you can perform to work your biceps, the exciting part of it all is that there are tested and confirmed bicep curls that you will find comfortable and suitable for you.
Tips on outer bicep workout
The U.S. Department of Veteran Affairs’ MOVE! program states that: (6)
- You can do strength training exercises for like eight to 12 times at a stretch and rest for another minute before repeating them.
- You can also push or lift a weight into a place for three seconds, maintain the position for another second before you lower the weight for three more seconds. But then, the moment you discover that you can lift it comfortably, you should consider increasing the weight of what you are lifting.
- Another thing you can do on your inner and outer bicep workout is to stretch after every workout. By then, your muscles would have been warmed up.
- Besides those, here are some of the practices you might want to incorporate into your routine if you are genuinely concerned with how to exercise your outer bicep.
If you want to cultivate muscle growth, you need to give it 100. But how can a person who’s only stepping on the threshold of a new fitness-focused life, make heads or tails of endless approaches and new takes on exercises. Especially when it comes to growing the outer biceps. No need to fret! To make your journey to godlike arms a little bit less bumpy, we’ve rounded up top bicep-focused moves to help you ease yourself into your new and approved fitness routine that will put you on the fast track to massive bicep gains!
- Stand with your shoulder-width apart while your knees are bent slightly.
- As you extend your arms, clasp the dumbbells by your sides and let your palms face your body.
- Breathe out as you gradually raise the dumbbells toward your shoulders and maintain the neutral grip throughout the range of motion.
- Start all over after holding the tip area for a second and breathing in.
Bicep Curls With A Squat
From ACE’s recommendation, here are some activities worth considering: (3)
- Create a preacher curl to make your biceps stand alone. You can achieve this by sitting nicely and crouching.
- Maintain a lower position as you crouch while placing your arms before your legs, palms facing up.
- Curl the dumbbells up without your elbows moving.
- Perform 10 to 12 repetitions.
Wide Biceps Curl to Wide Shoulder Press
This exercise targets the shoulders and biceps at the same time. Make your toes angled outside while opening your legs broader than shoulder-width.
- Lift your arms into a curl as you lower down to a squat, while your elbows remain at your sides.
- Make your arms straight and form a “V” while raising the dumbbells.
- Let the arms back down and repeat the exercise for about 10 to 12 times.
Upper Cuts With Bob and Weave
- Crouch as you grasp a dumbbell each in both hands. Make it shoulder high.
- Do four uppercuts as you stand and face the right-hand corner.
- Do another four uppercuts as you face the left-hand corner.
Side taps biceps curl
- Hold the dumbbells with a neutral wrist posture in your hands as you stand.
- Curl your left arm up and tap your right foot out. Do the same for the other side.
- As you do so, make it rhythmic without any stops as you switch your legs and arms fluidly.
How can I build my outer biceps with dumbbells workout?
When doing outer bicep and inner tricep workout, dumbbells can work wonders. They make moving through different ranges of motion achievable. As you perform any dumbbell curling exercise, you engage the inner bicep by twisting your arm bone outwardly, and by turning it inwardly. So, check out the steps on dumbbell workout for outer bicep below: (2)
- Sit at the edge of a flat bench with a reasonably heavy dumbbell in your hand. Then, make enough space in between your thighs for easy curling of a dumbbell between your legs.
- Bend forward with the dumbbell in your right hand. Keep your trunk upright while positioning your left hand on your left thigh. Before joining your knee, ensure your right elbow is sitting on the inner surface of your right thigh.
- Turn your palm away from your face as your right arm straightens up. Let it face you as you do it upward while contracting your bicep muscles to draw the dumbbell close to your chin. As you do this, let your focus be on your outer muscle.
- Then, as you slowly bring the dumbbell down, let your palms face down straightly.
- Execute the training six to 12 times before you change sides.
- Make your feet wider than your shoulders as you stand, and slightly bend your knees.
- Keep your upper arm against your ribcage as your right elbow maintains a position against the right side of your hips and ribs.
- Stretch your elbows to perform diagonal curls. With that, your arms should be out toward the right side of your body and relatively inflexible.
- As you twist your arm inward for a biceps curl, let your elbow bend concurrently so that it can pass the dumbbell in your direction.
- Again, make your elbow upright, and in the direction of your right side, turn your arm bone back out.
- Before you change arms, carry this exercise out six to 12 times.
Close-Grip Barbell Curl (1)
- Let your hands stay close to each other on the barbell, not necessarily touching themselves while your shoulders are wide apart.
- Use your pinkies to lift as you curl the bar. While your elbow keeps a backward position, as if you are crushing it, squeeze the bar at the top for two counts before you take the weight down.
Note that whatever weight you are using should be moderately heavy.
Considering various options on outer bicep workout discussed above, you should notice that they are not demanding, and you can easily carry them out. Now you can see that your dream of an athletic look or the enhancement of muscle growth and increased strength, depending on what your plan is, is achievable.
Additionally, it is important to remember that working diiferent muscle groups is what will strengthen and tone your body. That is why, you should definitely check out this 20 Minute Full Body Workout at Home video.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- A Short Workout For The Long Head Of Your Biceps (2020, bodybuilding.com)
- How to Work the Inner & Outer Biceps With Dumbbells (2011, sportsrec.com)
- Super Charge the Biceps Curl (2014, acefitness.org)
- Outer Bicep Workouts (2019, livestrong.com)
- Outer Bicep Workouts (2019, livehealthy.chron.com)
- Sample Strength Activity Plan for Beginners (n.d., move.va.gov)