How to Exercise the Outer Biceps

Arms are something we use frequently, and are directly related to our strength. The size of our arm strength is also directly related to the strength of our arm muscles, especially when training the biceps. It is worth noting that the outer side of the biceps is the most difficult part to train. You must pay attention to the method in normal times. How to exercise the outer side of the biceps is also the most concerned issue for many friends. Let us learn about it below.

Arm exercises - lateral biceps and lateral forearm exercises:

Through dumbbell exercises, you can effectively train the circumference and lines of your muscles. After a period of practice, you can achieve a perfect proportion of circumference and lines. The effect will look very beautiful and will not feel bloated. The arms are also very beautiful from the perspective of lines. This exercise is suitable for both men and women. I will write in detail about the specific amount of exercise and sets later. A few times ago, I wrote some exercises about the biceps of the arms. Those mainly trained the inner muscles of the biceps. The biceps also have an outer muscle, which is why the biceps are called biceps. It is composed of two muscles, one large and one small. Then practicing the outer biceps can make the shape of the entire upper arm very beautiful and well-proportioned. Combined with exercises for the outer forearms, the entire arm looks very layered and well-defined. This exercise can train the outer side of the biceps and the outer side of the forearm without breaking it down. This exercise is suitable for both men and women.

Start the movement: (Standing position, alternate left and right)

The preparation posture is to stand upright with your feet shoulder-width apart, your arms hanging naturally with your palms facing inward; hold the dumbbells naturally.

After holding the dumbbells, slowly raise your palms inward and bend your arms until your elbows form 90 degrees. At this point, the outer muscles of the forearm have been exercised accordingly; continue lifting until the angle between the upper arm and the forearm is 30 degrees. At this point, the entire lifting action has been completed, but you also need to put it down with rhythm. This practice can train muscle endurance and will be very helpful for strength and lines.

After completing the lowering movement, you can switch to the other arm to continue practicing. Alternating lifting and lowering is a very good way to practice. You can also lift and lower at the same time. After doing a few sets of this exercise, you will find that the outer side of your forearm and biceps feel swollen and sore. In this way, the effect of training is achieved.

Through the above introduction, we know how to exercise the outer side of the biceps. When we train normally, we must pay attention to our methods. When the methods are correct, we must also pay attention to the correctness of our movements. Muscle training is a long-term task. We must persist for a long time to see results.