Hitting the bicep from multiple angles

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There are 5 most common ways to hit the biceps. There is the standard curl, the interior, exterior, lower, and upper biceps.

- Bicep (beginner): You are using no turning motion of the wrist. It is a straightforward workout that works a little of every angle, similar to the Flat Bench Press hitting the lower, middle, and upper pecs near equally.

- Bicep (advanced): The twisting motion actually contracts the bicep muscles a LOT more. This gives you a much better workout, and in addition it works out the tendons and gives your biceps more practice on their stabilizing muscles.

- Interior: Any wide grips of a barbell or dumbbell will work out the inner regions of your bicep. Imagine it as an Incline Bench Press working out the upper pectorals as a primary muscle, the wide grip will work out the interior regions of your bicep as the majority.

- Exterior: Any close grip of a barbell or dumbbell will work out the outer regions of your bicep.

- Lower Biceps: Reverse Barbell Curls primarily work out the lower part of your bicep, as well as the upper part of your forearms.

- Upper Biceps: Not shown in my video, but if you were to use a controlled aspect (machine, or stop-motion), pausing the weight when it is perpendicular to your body, it puts tremendous pressure on your muscle fibers, namely the upper regions of your bicep. Look up Preacher Curls and 21s (aka 3-Part Curls); they're also good workouts for the upper bicep, and it works on the peak of your biceps.

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Howto & Style

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• bicep
• different
• angle
• workout
• andy
• cheng
• ssnipazz
• bodybuilding
• training

[xxxtina26]

thanks.. btw, do i need to exercise my back in order to shape my deltoid?? or the back is not connected to my deltoid?

[SSnipaZZ]

Some people work out their deltoids on the same days as their back. Others work them on their chest days. It's all on preference, but to answer your question, the trapezius muscle group (traps) are worked secondarily on *some* back exercises, as well as *some* chest exercises. Pressing motions such as bench press or DB press use the front delts, while shrugs and rows use the traps and rear delts secondarily.

[xxxtina26]

actually my left arm is weaker than my right.. when im doing the standard barbell.. my left arm can do 15lbs my right cn do 25lbs how can i make the two balance, not worrying that my right bicep will be bigger than my left?? thnks..

[SSnipaZZ]

No need to worry. No single person has the exact same symmetrical strength. There is at least one body part in some area stronger than the other. You have a few options here. My advice would be to:

Work each arm individually, using 15lb of weight on your left arm and 25lb of weight on your right arm. Curl with your left arm until muscle failure each time, prompting growth and hypertrophy. With your right arm, lift just enough to maintain the size, but not enough for it to grow larger.

[So0h]

your form is terrible

[locctodabrainebk]

poor form either lighten the weight or work on ur form

[Rekilo]

You're swaying. That's bad. Work on your form. But thanks for the info.

[Salamandria23]

This is actually very helpful to me aswell. Thanks for the help