Exercises for inside bis and tris

[Bobby]

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

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

[wild willie]

bis

hammer curls


tris

close grips(I prefer an ez bar)

[tbombz]

wide grip barbell curls and over head dumbell extension

[pumpster]

All of the above, and diet to bring out the separation.

The outer area's a lot more important unless competing.

[tonymctones]

incline db curls

[tbombz]

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.

[wild willie]

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.

[Bobby]

The exercises i like the most right now are wide grip barbell preacher curls and reverse grip cable tri extensions

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