Targeting Long Head of the Bicep?

Discussion in 'Fitness & Nutrition' started by 94civicEX, Jun 5, 2006.

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  1. 94civicEX

    94civicEX New Member

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    Seems as though my short head (inner) is developing quicker on both arms than the long head (outer). I assume this is usually the case for most people though, what is a good way to target or help get the short head out of the lift?

    Anyone?
     
  2. ChaCha

    ChaCha Active Member

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    less curls more squats
     
  3. sweetcheeks

    sweetcheeks Patron Saint of Quality Footwear

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    db hammer curls
    reverse ez bar curl

    and, most importantly, as mentioned already, teh squats.
     
  4. jackjohnson

    jackjohnson simple as something nobody knows OT Supporter

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    wide ez bar curls seem to hit outer well

    i wouldn't worry about it though
     
  5. timberwolf

    timberwolf New Member

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    I had the opposite problem and while I thought collar to collar (or near) grip curls would help, isn't still quite debateable whether you can target a certain area or its ultimately just genetics?
     
  6. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    do your curls with a close grip
     
  7. hitmikey

    hitmikey DRIVEN FROM WITHIN

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    squats really do hit your bis :ugh2:
     
  8. PreemO

    PreemO OT Supporter

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    :mamoru: you have or want separation between the bicep heads?
     
  9. Fattiefalldown

    Fattiefalldown t(-.-t)

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    Decline curls will hit the whole range of both your biceps...come to think I haven't done them in a hammer position though, I wonder how effective that would be. I would think it would hit the outer bicep pretty hard.
     
  10. Jay

    Jay My shit don't stink

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    if you do curls while squatting it does :eek3:
     
  11. 94civicEX

    94civicEX New Member

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    That's what I'm worried about, not a big deal though. Just wondering if I can switch up my curl lifts a little bit. I've pretty much been doing the same thing for a long time so we'll see if I can recruit some more muscle fibers another way.

    Thanks for the suggestions. I will do my curls in the squat rack :p.
     
  12. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    From a recent article by CT:

    While you can't truly isolate one head of the biceps, it's still possible to put more stress on one of the two. Think about it: if both "parts" shared the exact same role, there would only be one part to the biceps. The fact that the body is built to include two parts actually means that both can play slightly different roles.

    To put more stress on the inner portion of the biceps you must use a grip that's much wider than your elbow position. In other words, your wrists are outside your elbows during the movement.

    If curling with the wrists outside the elbows activates the inner portion of the biceps more, the opposite (having the wrists inside the elbows) will activate the outer portion more.
     
  13. 94civicEX

    94civicEX New Member

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    That's what I was thinking, cause the majority of my curls are wide grip to ease the stress on my elbows (recent ulnar neuropathy), so I might have to wait to close up the grip. Thanks Ceaze.

    And I really won't do curls in the squat rack :mamoru:, that drives me insane.
     
  14. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    you can do it with db curls, curling across your body toward the opposite shoulder
     
  15. Chris3G

    Chris3G Bullshark Testosterone

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    my wrists have been killing me lately on any type of barbell curl..e-z or straight bar. not really sure what to do about it, i've been sticking with db's and preachers lately for the limited bicep work that i do
     
  16. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    just stick to dumbbells exclusively
     
  17. 94civicEX

    94civicEX New Member

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    You bench a lot? Even thought about wrist straps on your heavy bench, etc?
     
  18. Chris3G

    Chris3G Bullshark Testosterone

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    ive really never considered it because my wrists don't hurt at all when benching. it's really only the curls that bother me.
     
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