Bicep recommendation

[Lefty78]

My biceps seem to more on the inner side of my arm. Is there an exercise to work it out more on the outer side or is this just genetics?

 

[Raff]

Also very interested to know

 

[Beast641]

Do straight bar curls or preacher curls qith a closer grip. Do incline bench curls and hammer curls to.

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[Lighter Fighter]

You can hit it with hammer curls, reverse curl and close grip barbell or cable curls.. Close grip cable curl on the spider bench (reverse the preacher curl bench) hits it the best, mine popped out when i added this excercise, also rope cable curl works great, focus on the muscle dont worry about the weight, you can go heavy on the barbell and dumbell curls, but the outer head needs a good mind muscle connection.

 

[stevesmi]

pullups my friend .. straight bar pullups head to bar

i know a tank at my gym who never curls.. he just does pullups. his arms are huge. easily the biggest and strongest dude at my gym. if you can do weighted pullups you will grow your biceps like a weed

now i'm not saying i don't love doing curls (love that pump and yes looking at myself in the mirror), but i'm saying if you are depending only on curls you are leaving gains on the table

 

[moya]

Exersise does not matter as much as mind-muscle connection... Anything done with an overhand grip helps...

 

[semper03]

My biceps seem to more on the inner side of my arm. Is there an exercise to work it out more on the outer side or is this just genetics?

Maybe this can help you.

 

[LiamThompson]

Well, you can try arm curls and pullups to train your arms. I have seen many people with the same problem. You can take exact advice from a personal trainer, he can advice you the best.

 

[Hellawulf]

My biceps seem to more on the inner side of my arm. Is there an exercise to work it out more on the outer side or is this just genetics?

Never say, it's just genetics, otherwise it'll stay that way.

Your tricep branchii extend farther up the side of the arm than most people realize and is really good at taking off a lot of that pressure if your doing a lot of hammer curls (or like wise curls).

If you want that peak trying doing seated barbell curls. I know it seems like a limited range of motion, but actually that is the biceps full range of motion. Anything below that 90 degree mark (i.e. that other 90 degrees this workout takes away) is actually being lifted by that brachialis and brachioradialis.

Or if you've been doing a lot of barbell curls with a decently wide grip you may have the opposite problem in which the brachialis is underdeveloped, in which case going to the hammer curls would be a good thing. It's hard to tell without actually seeing your arm with your description. It depends on how low on the arm (the top of the bicep down to the bottom of the tricep) that this side growth is occurring.

 

[Hellawulf]

Exersise does not matter as much as mind-muscle connection... Anything done with an overhand grip helps...

+1, I've been struggling between going into Neuroscience research with an emphasis on exercise and metabolism or straight up doing metabolic biochemistry... the neuroscience aspect is really understudied but the forward thinking guys are starting to look into it. It's actually quite amazing how different mental perceptions of a lift affect the results gained from the lift.

Laymans terms: Focus on moving the weight to get stronger, focus on the bicep contraction to make the bicep bigger.