Hitting different parts of the bicep?

IwantanewPC · 4 Apr 2007 at 15:27

Hey guys.

When it comes to working the bicep do you use the same kind of grip and do the same exercises everytime or do you vary one or both of these things to work different parts of the bicep?

I've heard things about the inner and outer head of the bicep and also increasing it's peak but I'm a little confused.

My current back/bicep workout is,

Deadlifts
Bend Over BB Rows
Pull ups
BB Curls (Hands about 8 inches apart)

Is this okay or will a part of my bicep be missing out?

Killa_ken · 4 Apr 2007 at 15:30

It depends what you want, if you want a sort of sphere or a greater peak you might want to invest into preacher curls and concentration curls.

If like me you want a nice long and fuller looking bicep do your pull ups with an over hand grip and do hammer curls rather then concentration curls.

IwantanewPC · 4 Apr 2007 at 15:35

Hmm I'm not sure..

What do most people want?

Chong Warrior · 4 Apr 2007 at 15:49

Maybe a pro bodybuilder with biceps the size of most peoples heads and years of training experience can isolate different parts of the bicep but mere mortals like us can just forget about all that stuff.

Want to hit the bicep? then do some curls or close-grip pull-ups. I find incline dumbell curls hit the biceps very hard.

Forget about crap like concentration girls, sorry I meant curls

Styles · 4 Apr 2007 at 17:07

You won't really need to hit the different heads of the biceps. By looking at the workout you have posted for back and bi's I can see over-working the biceps will not do you any favours and you will not see any gains in trying to develop the heads.

Just stick to the basics and you will see the most effective gains. Compound heavy lifts and add in your extras such as some chin ups, curls.