Working Outside of Bicep -vs- Inside of Bicep

Discussion in 'Fitness & Nutrition' started by S4Driver, Mar 9, 2006.

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  1. S4Driver

    S4Driver New Member

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    Is there truth to the statement that one can work the "outside" and "inside" of their bicep, depending on their grip?
     
  2. Neo22

    Neo22 OT Supporter

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    Try it and let us know where you feel the most stresson the muscle. Wider grip is DEF harder. Keep your palms facing up the whole time and wrists locked.
     
  3. cossack

    cossack Resident thread killer

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    yes supinated(palm facing up) and pronated(palm facing down) and neutral(hand parrallel to body) curl.
     
  4. getjacked

    getjacked Guest

    I don't beleive it. a muscle contracts a whole, so it grows as a whole
     
  5. shastaisforwinners

    shastaisforwinners OT Supporter

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    no way man, close-grip bench works the inner chest
     
  6. cossack

    cossack Resident thread killer

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    your bicep consists of 2 seperate muscles.
     
  7. MaineSucks

    MaineSucks OT Supporter

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    I definetely notice more soreness on the outer bicep when I do CG BB curls, and inside with a shoulder/wide grip
     
  8. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    people used to say wide grip works inside, narrow grip works outside. i dont know for sure.
     
  9. shastaisforwinners

    shastaisforwinners OT Supporter

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    http://www.ruggedmag.com/index.php?type=Article&i=11&a=3

     
  10. uAb0b

    uAb0b Buckeye Fitness

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    :bsflag: Powerlifters don't do bicep work.
     
  11. Kotu

    Kotu OT Supporter

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    Ideally do them on different days, a bit like I do:

    Routine :
    1-Inner Biceps
    2-Chest + abs
    3-Outer Biceps
    4-Traps
    5-Inner Tris
    6-Calves/Abs
    7-Outer Tris
     
  12. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    yes, ideally do everything like Kotu
     
  13. Kotu

    Kotu OT Supporter

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    I guess that pretty much summerizes everything. :coold:
     
  14. disblohs

    disblohs I can't shake this little feeling I'll never get a

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    No entry found for summerizes.

    Did you mean summarizes?
     
  15. timberwolf

    timberwolf New Member

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    Fixed.

    Remember english isn't his first language.
    Neither is french really... since its Quebecois french at that.:fawk: ;)
     
  16. Kotu

    Kotu OT Supporter

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    :hsd:
     
  17. dirtysouthboy

    dirtysouthboy New Member

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    It depends on which exercise stretches then contract the muscle fibrers in the area. for biceps, on a normal curl, all of the muscle fibres, stretch then contract, but changing the angle would make muscle fibers in other areas stretch more than others which would cause a greater contraction increasing myofibrils, which make muscle fibers bigger and stronger.
     
  18. ACURA TL-S

    ACURA TL-S OT Supporter

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    It isn't really possible to isolate them. The biceps brachii has two heads, however, in all the studies I have ever read, grip has very little effect as to the extent of activation of either head. It is never a bad thing to switch grips, but I very much doubt it is going to hurt you if you don't, nor make that much of a difference. Now doing something like a hammer curl is completely different since that causes greater activation brachioradialis due to the mechanical disadvantage of the biceps at this angle. This is an important muscle group because it is underlying to the biceps and will make it look bigger. However, I find that I get plenty of brachioradialis work from back work since this is the angle that is most common for things like rows and pullups.
     
  19. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Links to said studies?

    _________________________________________________
    Electromyogr Clin Neurophysiol. 1993 Jul-Aug;33(5):301-9.

    Further evidence of functional differentiation within biceps brachii.

    Brown JM, Solomon C, Paton M.

    Department of Biomedical Science, University of Wollongon, Australia.

    This study investigated whether the two heads of Biceps Brachii could be functionally differentiated during rapid supination movements with different degrees of elbow flexion, shoulder axial rotation and load. Surface electromyograms, recorded from the long and short heads of Biceps Brachii, were utilised to identify changes in the intensity of muscle contraction. Based upon an analysis of sixteen subjects, the results indicated that joint position (muscle length), but not load, significantly (p < 0.05) influenced the relationship between the contraction intensities of the two heads. Specifically, increasing the length of the Biceps Brachii promoted increased activation of the long head in relation to the short head in producing rapid supination motions. It was concluded that functional differentiation within the two heads of Biceps Brachii was present in motions involving its distal insertion.

    PMID: 8404567
     
  20. ACURA TL-S

    ACURA TL-S OT Supporter

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    Let me see if I can find some of them. I have always seen that the difference in activation was present, but minimal.


    Also, correct me if I am wrong, but what I am reading from this article is that when the arm is extended, the long head is more activated during supination, and when the elbow is flexed, the short head is more activated during supination. This would have nothing to do with flexion of the arm which is what I assumed we were talking about since you really can't have a wider or narrower grip during supination.
     
  21. FINALBOSS

    FINALBOSS

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    lololol
     
  22. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    omgzzzzz :noes:
     
  23. AaronOC

    AaronOC Guest

    :rofl: owned by quoting
     
  24. PreemO

    PreemO OT Supporter

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    you can isolate the brachialias and biceps moreso than specific heads of the bicep. even at that, genetics and your insertion points matter more in terms of having contrast between those muscle groups
     
  25. hootpie

    hootpie New Member

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    I've always wondered this too.

    I've always done a wider grip when doing BB curls (about shoulder width) and my DB curls are always pretty wide. I barely have any peak on my biceps, yet the "inner" part of my bicep is huge and sticks out. Based off of that, I think that I (me personally) can train the inner and outer biceps by changing the width of my grip.

    For the past week or so, I've been doing CG BB curls with an EZ bar and I notice that the "outside" of my bicep is getting sore vs. always having the inner be sore.
     
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