Our Summary And Answer:
To build the outer bicep, try performing the hammer curl, incline curl, concentration curl, and barbell drag curl. These exercises target the brachialis and brachioradialis muscles, which are responsible for turning the palm up (supination) and for flexing the arm at the elbow. Perform 2-3 sets of 10-15 repetitions for each exercise. You can add these exercises to your current workout routine, or you can perform them on your own.
Do you want to know how to build an outer bicep with dumbbells? Building outer bicep muscle is important for creating an aesthetic and powerful arm. In this article, we will discuss the best exercises for building the outer bicep and provide tips on how to get the most out of your workout routine. Let’s get started!
The biceps is made up of two heads. The long head starts at the shoulder and runs along the upper arm. The brachialis attaches to the outer portion of the lower arm bone, just below the elbow. The brachioradialis is a small muscle that lies deep to the brachialis and attaches to the radius bone (the smaller of the two bones in the forearm) just above the wrist.
The outer bicep is the portion of the muscle that is closest to the shoulder. This muscle is responsible for turning the palm up (supination) and for flexing the arm at the elbow.
Now that you know what the outer bicep is, let’s discuss some exercises that you can do to build this muscle.
The hammer curl is an excellent exercise for building the outer bicep, and it’s perfect for beginners because it doesn’t require any additional equipment. This simple exercise targets the brachialis and brachioradialis muscles.
To perform the hammer curl, hold a dumbbell in each hand with your palms facing your thighs. Bend your elbows and curl the weights towards your shoulders. Pause briefly, then slowly lower the weights back to the starting position.
The incline curl is a variation of the standard curl that targets the outer bicep. It also works the brachioradialis and brachialis muscles.
To perform the incline curl, sit on an incline bench with your feet flat on the floor. Hold a dumbbell in each hand with your palms facing forward. Bend your elbows and curl the weights towards your shoulders. Pause briefly, then slowly lower the weights back to the starting position.
The concentration curl is a great exercise for isolating the outer bicep. To perform the concentration curl, sit on a bench with your torso upright and bend one knee to support your elbow. Hold a dumbbell in the hand of the supporting arm and rest the inside of your forearm against your inner thigh. Keeping your upper arm still, curl the weight towards your shoulder. Pause briefly, then slowly lower the weight back to the starting position.
The barbell drag curl is another isolation exercise for the outer bicep. The barbell drag curl helps to create a peak contraction and really defines the muscle. To perform the barbell drag curl, stand straight with your feet shoulder-width apart and hold a barbell in front of your thighs with an underhand grip (palms facing up). Bend your elbows and curl the bar up towards your shoulders. Pause briefly, then slowly lower the weight to the starting position.
These four exercises are some of the best for building biceps with dumbbells. Try performing 2-3 sets of 10-15 repetitions for each exercise. You can add these exercises to your current workout routine, or you can perform them on your own.
Here are a few tips to help you get the most out of your workout routine:
1. Warm-up before you start lifting weights. A good warm-up will increase blood flow to the muscles and prepare them for exercise. A light jog, jogging in place, or jumping rope are all good ways to get the blood flowing.
2. Stretch after you exercise! Make sure you stretch your muscles before and after every workout. Not only will this help prevent injury, but it’ll also make your muscles less sore the next day.
3. Eat a healthy diet! Your muscles need the right nutrients to recover after an intense workout. Don’t wait until you’re hungry to eat– by then, it’s too late! Try to eat at least three healthy meals throughout the day, and make sure your diet includes lean proteins (fish, chicken), complex carbohydrates (brown rice, whole-wheat bread), and good fats (like the ones found in olive oil).
4. Take breaks between workouts! Muscle fatigue can set in if you work out for too long, so make sure you take a day off after every two or three workouts. Whether that means relaxing at home or taking part in another activity that doesn’t involve lifting weights, it’s important to let your muscles recover.
5. Get plenty of sleep! If you’re not getting at least 7-8 hours of shut-eye every night, your body loses its ability to repair itself after a workout. This means that you’ll be too sore to work out the next day, or that your muscles won’t have enough energy to lift as much weight as they could if you were well-rested.
6. Use the proper form! This cannot be stressed enough. Not only will using improper form lead to injury, but it’ll also prevent you from getting the most out of your workout. Make sure to use a weight that’s challenging for you, but not so heavy that you can’t maintain proper form.
7. Be patient! Building muscle takes time. The average person can expect to see results after about two weeks of working out, but it might take up to six months for someone who’s never lifted before. Working out with weights isn’t a race– push yourself, but make sure you’re always using proper form and ease into new exercises.
8. Drink plenty of water! This is especially important when you’re working out, as dehydration can lead to muscle fatigue and make it difficult to lift weights. Shoot for at least eight glasses of water per day, and more if you’re active.
While the inner biceps are more visible when you’re flexing, the outer biceps play an important role in overall arm size and shape. When well-defined, the outer biceps give your arms a more muscular appearance. So if you’re looking to build bigger, stronger arms, make sure to include exercises for the outer biceps in your workout routine.
Building the outer biceps is important for two reasons:
1. They contribute to overall arm size and shape.
2. They help give your arms a more muscular appearance.
If you’re looking to build bigger, stronger arms, make sure to include exercises for the outer biceps in your workout routine. These exercises will help fill out the sleeves of your shirt and give you a more muscular, V-shaped appearance.
So, to conclude this article, it’s important to build the outer bicep as it contributes to overall arm size and shape as well as gives you a more muscular appearance. Make sure to follow our advice on how to properly do this exercise and make it part of your workout routine today!
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