Learn how to target the outside of your biceps

People often train their biceps with a very limited range of exercises. They use barbell curls, concentration curls and alternate dumbbell curls and never try to change it up.

However, a simple change in your grip and you can target the outside of your biceps and get a taller and more defined bicep.

Here’s how.

Why do you want to target the outside of your bicep?

The main reason people want to target the outside of their bicep is so that the muscle has a more shapely and defined appearance. Of course, if you really want to define your muscles you need to lose the fat on top of them but you can also speed up the process by targeting certain areas.

When you look at the arm from side on the bicep is often engulfed by the larger tricep muscle. If, however, you work on your outer bicep you can create a carved look so that you can see some curve on the outside. This makes your arm look more complete and sharp.

How do I target the outside of the bicep

It is quite easy to target outside of the biceps. It is a simple change of the grip.

For example, take the barbell bicep curl as the test. Normally you would take about a shoulder width grip on the bar and curl it up keeping your elbows still so that your biceps take the most of the stress.

All you have to do is shift your grip inwards. If you take a narrow grip on the barbell you will hit your outer biceps with much more force. You simply use the same technique as a regular curl but curl it to your chest instead of below your nipples.

Conclusion
It is important to remember that every position your body takes during weight lifting will have an impact on the results. This is why technique is so important. One small mistake can cause a bad injury where on the other hand one small adjustment can bring a huge amount of progress. Make sure you always keep your technique perfect.

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