Outer Bicep Training: Understanding Anatomy, Exercises, and Techniques

How Do You Flex Your Outer Bicep?

While the term "outer bicep" is not a formal anatomical designation, it commonly refers to the long head of the biceps brachii muscle. Emphasizing its activation involves specific exercise selection and technique adjustments that alter the muscle's line of pull and leverage during elbow flexion and forearm supination.

Understanding Biceps Anatomy: The "Outer Bicep" Explained

The biceps brachii muscle, located on the front of your upper arm, is aptly named "bi-ceps" because it has two distinct heads: the long head and the short head. Both heads originate from the scapula (shoulder blade) and insert via a common tendon into the radius bone in the forearm, crossing both the shoulder and elbow joints.

• The Long Head: This head originates from the supraglenoid tubercle of the scapula, just above the shoulder joint socket. Its tendon passes through the shoulder joint capsule. Due to its origin point, the long head is positioned more laterally (outward) on the arm, which is likely why it's colloquially referred to as the "outer bicep."
• The Short Head: This head originates from the coracoid process of the scapula, a projection near the shoulder joint. It lies more medially (inward) on the arm.

While both heads work synergistically to perform their primary functions, their slightly different origins and lines of pull mean that certain exercises or grip variations can subtly alter the emphasis placed on one head over the other. It's crucial to understand that you cannot fully isolate one head; you can only emphasize its contribution to the movement.

The Role of Biceps in Movement

The biceps brachii is a powerful and versatile muscle, primarily responsible for three key actions:

• Elbow Flexion: Bending the elbow, bringing the forearm closer to the upper arm (e.g., during a bicep curl).
• Forearm Supination: Rotating the forearm so the palm faces upward (e.g., turning a doorknob clockwise, or the top phase of a dumbbell curl). The biceps is the most powerful supinator of the forearm.
• Shoulder Flexion: The long head, in particular, contributes to lifting the arm forward at the shoulder joint, though this is a secondary function.

Targeting the Long Head (The "Outer Bicep")

To emphasize the long head of the biceps brachii, the goal is to optimize the leverage and line of pull to recruit its fibers more effectively. This typically involves placing the shoulder joint in a position that stretches the long head or alters the forearm's supination angle.

Key principles for long head emphasis:

• Shoulder Position: Placing the arm behind the body (shoulder extension or hyperextension) pre-stretches the long head, allowing for a stronger contraction throughout the range of motion.
• Grip Width: A narrower grip on a barbell curl can slightly increase the emphasis on the long head by altering the angle of pull at the elbow.
• Forearm Position: Full supination (palms up) is essential for maximal biceps activation, and maintaining this supination throughout the curl, especially at the top, can contribute to long head engagement.

Exercises to Emphasize the Long Head

Here are exercises that strategically emphasize the long head of the biceps:

• Incline Dumbbell Curls:
  • Execution: Lie back on an incline bench (typically 45-60 degrees) with a dumbbell in each hand, arms hanging straight down. Curl the dumbbells up, supinating your forearms as you lift.
  • Why it works: The incline position places the shoulders into slight hyperextension, pre-stretching the long head of the biceps, thereby increasing its activation during the curl.
• Close-Grip Barbell Curls:
  • Execution: Stand upright, holding a barbell with an underhand grip, hands closer than shoulder-width apart (e.g., 6-8 inches between hands). Keep elbows tucked and curl the bar upwards.
  • Why it works: A narrower grip subtly shifts the line of pull, potentially increasing the contribution of the long head compared to a wider grip.
• Spider Curls:
  • Execution: Lie face down on an incline bench set at 45-60 degrees, with your chest supported. Let your arms hang straight down, holding dumbbells or an EZ-bar with an underhand grip. Curl the weight up, focusing on squeezing the biceps.
  • Why it works: Similar to incline curls, the position creates a unique stretch and isolation of the biceps, with the long head taking a significant load due to the arm's starting position.
• Concentration Curls:
  • Execution: Sit on a bench, lean forward, and rest your elbow against your inner thigh. Hold a dumbbell with an underhand grip, arm fully extended. Curl the dumbbell up slowly, squeezing at the top, focusing intensely on the bicep contraction.
  • Why it works: While not directly about shoulder position, the isolated nature and the ability to achieve peak supination and squeeze can effectively target the biceps, including the long head, through a strong mind-muscle connection.

Optimizing Your Biceps Training

Beyond specific exercises, several principles are critical for maximizing biceps development, including the "outer bicep":

• Full Range of Motion: Always strive for a complete stretch at the bottom and a full contraction at the top of each repetition. This ensures all muscle fibers are recruited effectively.
• Mind-Muscle Connection: Actively focus on feeling the biceps work throughout the movement. This enhances neural drive to the target muscle.
• Controlled Eccentric Phase: Don't let the weight just drop. Slowly lower the weight (2-3 seconds) during the eccentric (lowering) portion of the curl. This phase is crucial for muscle growth and minimizing injury risk.
• Progressive Overload: To continually stimulate growth, gradually increase the weight, repetitions, or sets over time.
• Proper Form Over Weight: Never sacrifice proper form for heavier weight. Swinging or using momentum shifts tension away from the biceps and increases the risk of injury.

Common Misconceptions and Important Considerations

• True Isolation is a Myth: While you can emphasize one head over another, the biceps brachii always works as a unit. You cannot completely isolate the long head from the short head.
• Genetic Predisposition: The peak, shape, and overall size of your biceps are significantly influenced by genetics. While training can optimize development, it cannot fundamentally change your muscle's inherent structure.
• Balanced Arm Development: Don't neglect other crucial arm muscles. Training the triceps (the antagonist muscle) is vital for overall arm size and strength. The brachialis and brachioradialis also contribute significantly to elbow flexion and overall arm thickness.
• Listen to Your Body: Pay attention to any pain or discomfort. Overtraining or improper form can lead to tendonitis or other injuries.

Conclusion

Flexing your "outer bicep" means strategically training the long head of the biceps brachii. By incorporating exercises that pre-stretch this head, using appropriate grip widths, and focusing on full supination and controlled movements, you can optimize its development. Remember that balanced arm training, proper form, and progressive overload are paramount for achieving comprehensive and sustainable results in your fitness journey.