bicep heads

[gymrat01]

ive been trying to get the 2nd head on my bi's to pop out. im not sure to use close grips or what. any suggestions? i have a good peak but i need more width.

[webcake]

By 2nd head do you mean the outer head?

The general consensus is that close grip hits the outerhead more and a wider grip hits more inner head.

That being said, i don't really change my grip around much on bi exercises...

[JasonH]

I train both heads by doing cable curls starting with a wide grip with a heavy weight followed immediately after by switching to a narrow grip with a slightly lighter weight - three sets of twelve, it's an absolute killer but has done wonders for my biceps.

[gymrat01]

ya im talking about the outer head. big J do you do super sets with the cable curls? Ive changed it up a bit and started doing drop sets with different grips, i hope it helps a lot. I will have to wait and see.