bi's and tri's

[Mikeygun]

from what i understand, your bi's and tri's have two heads. Inner and outer. I need help developing my inner bicep muscle and outer tricep muscle(short head). You guys know any exercises that hit these parts of the arms?

 

[Snatch518]

Hammer curls are always good to throw into your routine.

 

[Bullit]

Bi = 2 heads
Tri = 3 heads

 

[michaelcoutts]

the width of your grip with a barbell curl can put more force on different parts on the bicep.

eg wide grip has more emphasis on inner and middle bicep wheares narrow grip has more emphasis on the outer bicep.