Outer & Lower Bicep Workout

To build muscle mass in the outer and lower biceps, you need to perform exercises that specifically target these muscles. Separated into an inner and outer head, bicep muscles work in conjunction with the shoulder, elbow and upper forearm to allow flexible manipulation of the arm. Bodybuilders wanting to enhance this area of the arm can do so by regularly performing various resistance and weight-training exercises, usually involving lifting or curling of a barbell or dumbbell.

Barbell Curls

As a composite exercise concentrating on the entirety of the bicep, barbell curls involve grasping a barbell with particular attention given to hand placement and curling, or lifting, the barbell using only the bicep muscles. The amount of space between the hands when they grip the long bar effectively causes outer biceps to experience more resistance. Generally, the default grip space between hands is about the width of your shoulders. Remember when performing barbell curls to bring the barbell slowly up to your chest, rather than using jerking or swinging movements. These motions may produce muscle injury and do not adequately work the bicep muscles.

Hammer Curls

Hammer curls are different from barbell curls in that they use two small dumbbells, one in each hand, instead of one large barbell. Grasp the bars with palms facing each other and lift each barbell, alternating lifting motions, in a rapid but smooth fashion. This gives outer biceps a workout. You are not employing wrist strength when performing hammer curls, which forces sole participation of the biceps. In addition, this exercise also enhances the bicep peak, adding height to the muscle when flexed.

Dumbbell Preacher Curls

A dumbbell preacher curl targets the outer bicep muscles and contributes to lower bicep and flexor mass. Begin by using an underhand grip when grasping the dumbbell while standing next to the support pad attached to an incline bench. Make sure the anterior of your upper and lower arm is lying on the pad. Contract your abs and core muscles to keep your spine stabilized and adopt a split-stance position. Exhale as you lift the dumbbell off the support pad and slowly move it closer to you until your elbow is noticeably bent. Avoid moving your body when you are performing this exercise to keep all resistance on the bicep muscles. After holding the barbell upright for a few seconds, lower it and repeat the exercise.

Advice

Be aware that the bicep muscles are somewhat small and susceptible to overtraining injuries. To avoid muscle tears or strains, bicep curls should be limited to sessions twice a week. Intense but brief workouts are best when building bicep mass and strength. Rest about one minute between exercise sets and drink water to stay hydrated. Consuming protein bars meant to address postrecovery issues is a way to prevent muscle weakness or soreness from subsequently occurring.