How to exercise the outer biceps

Many people may want to have well-developed and toned biceps, and they have exercised seriously. However, after exercising, they found that the inside of their biceps has become very developed, but the outside is still the same as before. This looks very uncoordinated. So, what methods can help us exercise the outside of the biceps? Let’s take a look below.

1. Understand the biceps

The biceps brachii is one of the three major skeletal muscle groups and is a member of the limb muscles. The long head originates from the supraglenoid tuberosity of the scapula, and the short head originates from the coracoid process of the scapula. The long and short heads merge into a muscle belly in the middle of the humerus, descend to the lower end of the humerus, and the integrated tendon ends at the radial tuberosity and the fascia aponeurosis of the forearm.

2. Dumbbell Hammer Curl

Grab the dumbbells with both hands as if you were grabbing a hammer, and place them on both sides of the body with your palms facing each other. Bend your knees slightly, bend your arms, and raise the dumbbells. Keep your arms slightly bent as you return.

3. Use dumbbells to exercise your biceps

Method: Sit or stand, hold dumbbells in both hands at your sides, palms facing each other, and elbows against your sides. Use your elbow as a fulcrum, bend your forearm upward while rotating it outward with your palm facing up. Raise it to the highest point and tighten your biceps. Pause for a moment, then slowly return to the original position. Repeat this every day and it is very effective for exercising your biceps! However, please note that when using dumbbells to exercise the biceps, you should rest for about one minute between sets, inhale when lifting, and exhale when lowering.

Well, after reading the above introduction, I believe you already know how to exercise the outer side of the biceps. When exercising the biceps, you can also choose a combination of exercises. This will not only help exercise muscles in other parts of the body, but also make the entire elbow area more harmonious and look more muscular.