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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Bobby on August 24, 2009, 06:26:41 AM

Title: Exercises for inside bis and tris
Post by: Bobby on August 24, 2009, 06:26:41 AM: Outsides are very good, arms look good from the side just hanging down. On the inside however they're quite flat. Need exercises to improve these areas :D

Exercises i can think of, please fill in more

Bis:
barbell curls wide grip

Tris:
dumbell/rope extensions above the head 1 or 2 arms
Title: Re: Exercises for inside bis and tris
Post by: wild willie on September 15, 2009, 12:47:49 PM: bis

hammer curls

tris

close grips(I prefer an ez bar)
Title: Re: Exercises for inside bis and tris
Post by: tbombz on September 16, 2009, 01:14:39 PM: wide grip barbell curls and over head dumbell extension
Title: Re: Exercises for inside bis and tris
Post by: pumpster on September 16, 2009, 09:59:41 PM: All of the above, and diet to bring out the separation.

The outer area's a lot more important unless competing.
Title: Re: Exercises for inside bis and tris
Post by: tonymctones on September 16, 2009, 10:42:55 PM: incline db curls
Title: Re: Exercises for inside bis and tris
Post by: tbombz on September 16, 2009, 11:35:33 PM: Quote from: wild willie on September 15, 2009, 12:47:49 PM
bis

hammer curls

tris

close grips(I prefer an ez bar)

these hit the outer heads, the opposite of the inner heads.

the inner heads are what is visible when your doing a front double bicep. the outer heads are what is visible when doing a side chest.
Title: Re: Exercises for inside bis and tris
Post by: wild willie on September 17, 2009, 07:32:24 AM: Quote from: tbombz on September 16, 2009, 11:35:33 PM
these hit the outer heads, the opposite of the inner heads.

the inner heads are what is visible when your doing a front double bicep. the outer heads are what is visible when doing a side chest.
when i perform hammer curls on a regular basis, my bis appear fuller from the front.....you are correct, hammers do work the brachialis, but they also hit the very center or middle part of the bis.....enhancing the fullness of the bis when viewed from the front. Close grips hit my inner head like no other. Everyone has different effects......just like declines hit my chest more effectively than flats or inclines.....but certain people might say that declines hit the lowers......I say it hits my chest nicely and totally removes the shoulders from the exercise.....everyone is different.
Title: Re: Exercises for inside bis and tris
Post by: Bobby on September 18, 2009, 04:09:04 AM: The exercises i like the most right now are wide grip barbell preacher curls and reverse grip cable tri extensions

Quote from: tbombz on September 16, 2009, 11:35:33 PM
these hit the outer heads, the opposite of the inner heads.

the inner heads are what is visible when your doing a front double bicep. the outer heads are what is visible when doing a side chest.

indeed, sometimes i feel my arms 'disappear' when i raise them :'(