Biceps grow towards the inside.

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Philds
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Biceps grow towards the inside.

Post by Philds » Wed Mar 07, 2007 6:48 am

Hi,

I have been training moderatly for about a year.
I notice that my biceps are growing which is good, but they seem to grow towards the inside of my arms. So when I do the bicep "pose" most of the bulk shows on the inside (at about 45°'s), not the top of my arms. I don't think it hinders me, but it would be cool that my biceps were more visible.

I think it's probably linked to my genetics, either the form of my armbones or the bicep muscles.
But maybe there are ways to train the outside of the biceps more so that they grow aswel.

I mainly train them now doing normal curls with 2 dumbells.
3 sets of 8-12 reps..

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Stephen Johnson
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Post by Stephen Johnson » Wed Mar 07, 2007 10:52 am

With barbell curls, wide grips work the inner biceps, while close grips work the outer biceps. The best (and most comfortable) way to target the outer head is a close grip e-z-curl bar exercise. Since you're using dumbbells, the guess here is that you're using wide spacing. Do curls with the hands closer together. Hammer curls are also good, because they work the brachialis (the muscle under the biceps). A bigger brachialis will add to your arm's peak.

Philds
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Thanks.

Post by Philds » Wed Mar 07, 2007 11:54 am

Thanks a lot Stephen. I'll follow your tips.

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