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Author Topic: bicep heads  (Read 836 times)
gymrat01
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« on: September 13, 2008, 10:58:01 PM »

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.
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J
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« Reply #1 on: September 13, 2008, 11:03:28 PM »

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...
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JasonH
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« Reply #2 on: September 14, 2008, 01:38:14 AM »

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.
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gymrat01
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« Reply #3 on: September 16, 2008, 02:33:54 AM »

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.
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