Best exercise for building outer long head on biceps?

[KBD]

Ever do site injects? Start pinning the outer head and then go work biceps later that day or the next.

Temporary, not permanent

 

[MPMC]

KBD this is your specialty. Share some of those secrets.

 

[PillarofBalance]

Temporary, not permanent

Yup. Some slight growth maybe from the tissue damage by injecting but the point is to make it sore in a pinpointed spot to focus your contraction on.

 

[PillarofBalance]

KBD this is your specialty. Share some of those secrets.

Not really. His arms grow every time he eats a hunnybun. Bastard

 

[BD Cool]

You may try preacher curls with an EZ bar using an overhand grip. These really hit the top part of your forearm but are also very good at bringing up the outer biceps.

 

[RAIDEN]

I recently started doing overhand curls drop sets on the cable machine and feel im getting some progress again. Have you tried pin wheels?

 

[500]

My arms sucked ass too. Site work and 50 rep drop sets really brought them up. Some people dont believe in spot shots but it has worked for me.

 

[M-Rods]

What length pin are you guys using for bi's?

 

[MatthewC]

I isolated curl this fall 60 lbs dumbells at 12 reps. My arms did not get bigger; the bicept got longer. I got more growth personally from machine curls to failure (20 rep range) than doing less weight and do partial range of motion till failure. Take it with a grain of salt though; I have small arms (16.75 pumped)

 

[Hanniballickedher]

Go here - TOP SECRET ARM ARSENAL! - Flex Online

Do the Bicep exercises, believe me they work!!! Also like he said pin outside. I started doing these bicep exercises and can now feel the split in my bicep.

Behind the head cable curl is the shit but i do mine with the ropes and curl your wrists out at the end.

 

[ritch]

I isolated curl this fall 60 lbs dumbells at 12 reps. My arms did not get bigger; the bicept got longer. I got more growth personally from machine curls to failure (20 rep range) than doing less weight and do partial range of motion till failure. Take it with a grain of salt though; I have small arms (16.75 pumped)

gotta ask you... as I see a lot of people using big weights when they do arms yet have the same problem as you. Are you lifting with your biceps, or are your shoulders pulling the majority of the weight? My gf told me the other day she was using 25lbs on concentration curls, I know this is not possible and know her shoulders are doing the work...

Same thing I see all the time on preacher curls, the guys ass is doing the work, shoulders as well, not the biceps...

 

[BD Cool]

Go here - TOP SECRET ARM ARSENAL! - Flex Online

Do the Bicep exercises, believe me they work!!! Also like he said pin outside. I started doing these bicep exercises and can now feel the split in my bicep.

Behind the head cable curl is the shit but i do mine with the ropes and curl your wrists out at the end.

Just watched the video... I'll give those behind the head cable curls a try... they look like fun.