Biceps Training: Emphasizing the Long Head for Peak and Width

How to build an outside bicep?

Developing the "outside bicep" primarily refers to emphasizing the long head of the biceps brachii, which contributes significantly to the peak and overall width of the muscle. This involves specific exercise selection, proper form, and consistent progressive overload to maximize its growth potential.

Understanding Biceps Anatomy: The "Outside Bicep" Explained

The term "outside bicep" isn't an anatomical classification but rather a common way to describe the appearance of a well-developed biceps brachii muscle, specifically focusing on its lateral (outer) aspect and peak. To truly understand how to "build" it, we must first delve into the anatomy of the biceps brachii:

• Biceps Brachii: This two-headed muscle is located on the front of your upper arm.
  • Long Head (Outer Head): Originates from the supraglenoid tubercle of the scapula (shoulder blade), passing over the head of the humerus. Due to its origin point, it's involved in shoulder flexion and provides stability to the shoulder joint. It contributes significantly to the "peak" and overall width of the biceps when viewed from the front or side.
  • Short Head (Inner Head): Originates from the coracoid process of the scapula. It primarily contributes to the thickness and mass of the biceps when viewed from the front.

While you cannot completely isolate one head from the other during biceps exercises, you can emphasize the activation of the long head through specific exercise selection and technique. The goal is to maximize the stretch and contraction of the long head to promote its hypertrophy.

Biomechanics of Biceps Contraction

The primary functions of the biceps brachii are:

• Elbow Flexion: Bending the elbow (e.g., bringing your hand towards your shoulder).
• Forearm Supination: Rotating the forearm so the palm faces upwards (e.g., turning a doorknob clockwise with your right hand).
• Shoulder Flexion: Assisting in lifting the arm forward (more pronounced with the long head).

To emphasize the long head, exercises that place the shoulder in extension (arm behind the body) or a neutral position at the start of the movement, allowing for a greater stretch on the long head, are often more effective. A supinated (palms-up) grip is also crucial for maximizing biceps activation.

Exercises to Emphasize the Biceps Long Head

To target the "outside bicep" or long head, focus on movements that achieve a deep stretch on this head and allow for strong, controlled contractions.

• Incline Dumbbell Curls:
  • Execution: Sit on an incline bench set at about 45-60 degrees. Let your arms hang straight down, fully extended, with palms facing forward (supinated grip). Curl the dumbbells up towards your shoulders, squeezing the biceps at the top. Slowly lower the weight back down, controlling the eccentric phase.
  • Why it works: The inclined position places your shoulder in extension, pre-stretching the long head of the biceps at the bottom of the movement. This extended range of motion and stretch can lead to greater muscle activation and hypertrophy.
• Narrow-Grip Barbell Curls:
  • Execution: Stand upright, holding a barbell with an underhand (supinated) grip, hands placed closer than shoulder-width apart. Keep your elbows tucked close to your sides. Curl the bar up towards your chest, focusing on squeezing the biceps. Slowly lower the bar back down to the starting position.
  • Why it works: A narrower grip tends to shift more emphasis to the long head of the biceps compared to a wider grip, which generally targets the short head more.
• Hammer Curls:
  • Execution: Stand or sit, holding a dumbbell in each hand with a neutral grip (palms facing each other). Curl the dumbbells up towards your shoulders, keeping your palms facing inward throughout the movement. Lower with control.
  • Why it works: While Hammer Curls primarily target the brachialis and brachioradialis (muscles that contribute significantly to overall arm thickness and width), they also engage the long head of the biceps. Developing these synergistic muscles contributes to a fuller, more "outside" appearance of the upper arm.
• Concentration Curls:
  • Execution: Sit on a bench, lean forward, and rest your elbow on your inner thigh (or use a preacher curl bench for support). Hold a dumbbell with a supinated grip. Curl the dumbbell up towards your shoulder, focusing intensely on squeezing the bicep at the peak of the contraction. Slowly lower the weight.
  • Why it works: This exercise minimizes momentum and isolates the biceps, allowing for a strong mind-muscle connection and peak contraction. While it works both heads, the intense squeeze and isolation can contribute to the "peak" of the bicep, which is heavily influenced by the long head.

Optimizing Your Biceps Training

Beyond specific exercises, several principles are crucial for maximizing biceps growth, including the long head:

• Prioritize Form Over Weight: Using excessive weight often leads to poor form, momentum, and reduced activation of the target muscle. Focus on controlled movements, feeling the muscle work through its full range of motion.
• Full Range of Motion (ROM): Ensure you fully extend your arms at the bottom of each repetition to get a complete stretch on the biceps, and contract fully at the top. This maximizes muscle fiber recruitment.
• Mind-Muscle Connection: Consciously focus on squeezing and contracting your biceps during each rep. This enhances neural drive to the muscle, improving activation and growth.
• Progressive Overload: To continually stimulate growth, you must progressively challenge your muscles. This can be done by:
  • Increasing the weight.
  • Increasing repetitions.
  • Increasing sets.
  • Decreasing rest time.
  • Improving technique.
• Training Frequency and Volume: For most individuals, training biceps 2-3 times per week with adequate volume (e.g., 9-15 sets per week, spread across these sessions) is effective for hypertrophy.
• Nutrition and Recovery: Muscle growth occurs during recovery, not during the workout. Ensure you consume adequate protein (around 1.6-2.2 grams per kg of body weight), calories, and get sufficient sleep (7-9 hours).

Common Mistakes to Avoid

• Ego Lifting: Sacrificing form for heavier weights will hinder long-term progress and increase injury risk.
• Excessive Momentum: Swinging the weight uses other muscle groups and reduces the tension on the biceps.
• Neglecting Other Arm Muscles: For truly impressive arms, don't forget to train your triceps (which make up about two-thirds of your upper arm mass), brachialis, and brachioradialis.
• Over-Training: Biceps are relatively small muscles and can be easily over-trained, especially if they are also heavily involved in back training. Allow for adequate recovery between sessions.

Conclusion

Building a prominent "outside bicep" is achievable by strategically emphasizing the long head of the biceps brachii. This requires a deep understanding of biceps anatomy and biomechanics, coupled with the consistent application of evidence-based training principles. Incorporate exercises like incline dumbbell curls and narrow-grip barbell curls into your routine, prioritize impeccable form, focus on the mind-muscle connection, and consistently apply progressive overload. Remember that patience, consistency, and a holistic approach to training, nutrition, and recovery are paramount for maximizing your arm development.