Biceps
Two-headed elbow flexor on the front of the upper arm. Form variations dramatically shift which head bears load.
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Exercises that hit the outer biceps.
Outer biceps
7Long head - recruited more with elbows behind the body.
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Inner biceps
8Short head - recruited more with elbows in front of the body.
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Underneath biceps
2Brachialis - pushes the bicep up. Loves neutral grip.
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Forearm peak
1Brachioradialis - recruited with pronated or hammer grip.
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Exercises
7 that hit outer biceps directly.
Showing only exercises whose primary-muscle parts include the outer biceps. Show all 24.
Barbell Curl
A stretching pull on the front of the upper arm in the bottom third, then a hard squeeze at the top.
Dumbbell Curl
Tension shifts from outer bicep at the bottom to a peak squeeze on the inner bicep at the top.
Cable Curl
Tension that never lets up - bottom, middle, and top all loaded.
EZ-bar Curl
Same as a barbell curl, with happier wrists.
Incline Dumbbell Curl
A long, almost uncomfortable stretch on the outer bicep at the bottom.
Drag Curl
The outer (long head) of the bicep on fire - a totally different region than the curl you're used to.
Chin-up
Even split between hard bicep contraction and lat squeeze under the armpit.
- Biceps
- Biceps - Outer biceps