Biceps - outer head

[Manu]

How to put more stress in the outer head of the biceps?
Is it the brachilis?
Thanks

 

[Legion Kreinak]

Well... the best way I know to target the outer head of the bicep would be doing hammer curls. Just try all curl variations (i.e., hammer, standard, preacher) and then do other bicep workouts. Find which you like best, and feel is mostly targeting the outer head. Deadlifts, chins, Rows can all be great bicep workouts, as well as back.

 

[SeekerOfKnowledge]

Heavy weight

 

[needsize]

Old school training said that if you took a fairly narrow grip on the bar wheile curling, that it would target the outter portion of the bicep. I'm not sure if that's true, but you could give it a try

 

[Manu]

Thank you all )

 

[Rexbo]

Dude, this is funny. I have always had probls with that part of the bicep, so in the last few months I have tried some crazy stuff.
Here is what hits it like a mother.
Standing cross chest curls (You can do this with a cable if you want)
Hammer curls
One arm pullups (the other hand holds onto the wrist)

But without a doubt, the best exercise IMHO for the outside head is the preacher hammer curl. Go as heavy as possible.