How to work out this muscle?

UnitedAndDivine · 02-12-2008, 08:55 PM

I've been doing my Biceps, triceps and shoulder lately,
and I've been annoyed beceause I've never known a way to
work out the muscle in between the bicep and the tricep on the
outter side of the arm.
Any ideas or ways?

KM · 02-13-2008, 12:47 AM

First, you should be training the rest of your body, but w/e.

It's called the Brachialis. You can do Hammer curls/rope pulls or reverse curls. Any of your choice.

**mabo** · 02-13-2008, 01:11 AM

brachialis is medial.

I think you mean brachioradialis.

Hammer curls and wrist roller work should do the trick.

**chrispghmuscle** · 02-13-2008, 12:44 PM

^^cosign mabo

BigPoppaSnake · 02-13-2008, 01:19 PM

Yeah definitely Hammer Curls go heavy

UnitedAndDivine · 02-13-2008, 06:10 PM

Thanks guys

TylerDurden389 · 02-13-2008, 06:43 PM

I had trouble with the outer biceps for a while to. While Hammer curls are great, I also suggest doing your barbell curls/preacher curls with a closer grip. Switch it up by doing preacher curls one arm at a time as well.

Also, if you do incline dumbbell curls, have your arms facing away from each other. By that I mean, do curls with your inner arms sticking out in front of you. Sort of like if you were doing curls with cable crossovers, except don't lift your shoulders up. Your elbows should still be at your sides.

Lastly, if you do concentration curls, rest your elbow much closer to your inner thigh and only let the end of the dumbbell touch your chest instead of your shoulders when you reach the top of the movement.

Specific muscle training is tricky because you really need to concentrate on the muscles being worked (serratus anterior are a good example of this). I've also noticed recently (although this is a no-brainer) that bodyfat percentage plays a big part too.

Cain Marko · 02-13-2008, 07:45 PM

Good call Tyler

**Kirk** · 02-13-2008, 08:50 PM

cosign, hammer curls...mabo's right, and go BIG on them hammer curls, heavy ass weight with proper form.

aznsyndicate609 · 02-13-2008, 10:38 PM

Personally, hanging concentration curls have tremendously helped my outer biceps, the separation is pretty clear on my outer biceps and I'm on my bulk, too.
But what may work for someone might not work for someone else.

XTRMMUSCLEMASS · 02-13-2008, 11:35 PM

i do hammer curls every other week. and i try to go heavy with the right form! squeeze the muscle at the top and bring down slowly.

bigmike02 · 02-14-2008, 05:38 PM

"everyone wants to be a bodybuilder,but no one wants to lift the heavy ass weight"!