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.
Building Powerful Outer Biceps: A Comprehensive Workout Guide
Understanding Your Biceps
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.
The Importance of Outer Bicep Workout Training
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.
Exercise 1: Incline Dumbbell Curls
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.
- To perform this exercise, set up an adjustable bench at an angle of around 45 degrees. Sit on the bench with a dumbbell in each hand and let your arms hang by your sides.
- Keep your elbows close to your torso, curl the weights while keeping your palms facing forward. Ensure that only your forearms are moving.
- Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.
Exercise 2: Hammer Curls
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.
- To do a hammer curl, stand straight with a dumbbell in each hand, arms fully extended, and palms facing your torso.
- Keep your elbows close to your torso, curl the weights while keeping your palms facing inwards. Remember to keep your upper arms stationary, lifting the dumbbells only with your forearms.
- Contract your biceps and exhale as you curl the weights towards your shoulders. Lower the weights back down to the starting position while inhaling.
Exercise 3: Barbell Curl Overhand Grip
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.
- Stand up straight with a barbell in your hands, palms facing down. Keep your elbows close to your torso at all times.
- Exhale and curl the barbell upwards, keeping your upper arms stationary. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief moment as you squeeze your biceps, then inhale and slowly begin to lower the barbell back to the starting position.
The Role of Nutrition for Outer Bicep Workout Success
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.
Rest and Recovery
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.
In conclusion, 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.
