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How To Target The Bicep Outer Head
Posted by: Ron
An Exercise To Hit The Outer Head Of The Biceps
Just as a well developed outer triceps turns heads, so does a well developed outer head of your biceps
Use the preacher bench to isolate and target the outer head of your biceps
The preacher bench (which Vince Gironda used to call the Scott bench, after Larry Scott, who almost exclusively used the bench for his biceps development) is a very versatile piece of equipment and extremely useful for biceps development.
You can easily target the outer head of your biceps by setting the height of the bench so that the top of the bench is even with the lower pecs.
Hold the bar with your hands no more than three inches apart while your elbows are eleven inches apart. Without using your upper body and shoulders, curl the weight up and feel the outer head of the biceps doing all the work. There is no way to recruit other muscles if you keep still and your outer biceps heads have no other choice but to bear all of the weight which forces them into growth.
It will be tough to keep your body still, remember, the your body is designed to find the path of least resistance and that would be to recruit other muscles. You must resist this instinct and keep all the focus on the outer head of your biceps. You'll thank Vince for this tip next time you're complimented on your arm development.
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