outer bicep

[BigSoda]

I can't seem to get the outer bicep to grow,like when I do a rear double bicep pose it looks shity,but from the front they look good.My inside is much better.My biceps r think and long,not much peak,nor does my father so maybe its genetics?Any help would be great,also my arm workout is posted under sodas arm workout,I would have posted the thread but don't know how.

[BigSoda]

thanks bro

[PIT]

Try some hammer curls...

Also the curl bar close grip so your hands are like 3" apart..

Or any type of curl where your thumbs
are pointed more upward than outward

Those work for me...

PIT

[DiamondBling]

Hammers work great brah!
I had the same problem, now that i've incorporated hammers into my bi workout everytime i'm gettin development.

[tufjones]

I find for my outer bi' I like to do preacher curls( e-z bar) works mint but I had the other probelm I had no inner bi so working on that now.

BIGABOY

[pudgy]

man , i was gonna ask this today. thanks soda. What about a good freeweight exercise just to isolate the peak. my bis are long and too flat. help

[pudgy]

i will try it thanks saturn

[zap]

I've hit a wall. What you see in my avatar is what I've looked like for a while now. I know I'm not training hard enough, but it's kind of hard without a partner.

Zap

[Mudge]

Heavy Hammer curls!

[bigjim33]

Originally posted by Mudge
Heavy Hammer curls!

i like these also

[Team Flex]

Heavy Hammer curls and reverse preacher curls with the e-z curl bar has been working great for me....

[abstrack]

make sure you squeeze those forearms at the concentric phase of the movement( when doing the hammer curls)

[Adonis]

Try doing Incline Hammer Curls bro.

[GBAGH]

Hammer curls...also if youre into that type of thing...spot injecting the brachs is killer...I like eq for that!