When you envision strong and toned arms, the biceps are often one of the first muscles that come to mind. The bicep is composed of two muscle groups: the long head, which forms the outer portion and the short head, which forms the inner portion. Many people want to workout and develop their outer biceps to achieve a broader and more robust appearance, but to accomplish this, specific exercises and workouts must be targeted.
Before diving into the outer bicep workout, it’s vital to understand the structure of the biceps. The bicep muscle, as the name suggests, has two heads: the long head (outer bicep) and the short head (inner bicep). Both heads work together whenever you perform a curling motion. However, certain exercises can emphasize one head over the other.
Training the outer bicep, or the long head, contributes to the ‘peak’ look when flexing the arm. This portion of the bicep can make your arm look broader and more muscular, so if you’re after that noticeable arm definition, you’ll want to focus on exercises that specifically target this area.
One of the most effective exercises for targeting the outer biceps is the incline dumbbell curl. This exercise stretches the long head of the bicep, providing an intense workout.
Hammer curls, named for the hammer-grip you use, are excellent for working the long head of the bicep, as well as the brachialis, a muscle that lies underneath the bicep.
An overhand grip on the barbell curl can also emphasize the long head of the bicep. This grip variation can help you target the outer portion of your biceps.
While the right workouts are critical in developing your outer biceps, your nutrition also plays a significant role. Remember, muscle growth happens outside the gym when you’re fueling your body with the right nutrients and allowing it to recover. Aim for a diet high in lean proteins, complex carbohydrates, and healthy fats to support your workout regime.
Muscles grow during periods of rest, not while you’re working out. Ensure you give your biceps adequate rest to recover and grow. Aim for a rest period of 48 hours before hitting the same muscle group hard again.
While outer bicep workout development is important for arm aesthetics and strength, it should be part of a balanced workout routine that exercises all muscle groups. Incorporating exercises that target the outer biceps can help enhance arm width and the overall appearance of your arms. However, remember to balance your routine, eat right, and give your body ample time to rest and recover. With consistent effort and patience, you’ll see progress in your fitness journey, one rep at a time.
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