help with biceps

dbrick · Post by **dbrick** » Thu Oct 11, 2007 10:04 am

Hey everyone, I've been working out for a while now and I'm happy with the results for the most part. I've lost some fat and packed on some lean muscle mass. I'd like to tone biceps more though specifically the outer part of biceps. Can anyone offer any exercises to accomplish this. I presently do barbell curls and isolated dumbbell curls.

Boss Man · Post by **Boss Man** » Thu Oct 11, 2007 6:14 pm

Spot Reduction is notoriously hard. Look to continue with the kind of things you have been doing, and you shouldn't have to wait long before you achieve what you're after.

If you start pussyfooting around with changes in rep range, Isolation work, continuous tension slow rep style training etc etc, you could just be making a lot of decent effort, but to no avail.

swanso5 · Post by **swanso5** » Thu Oct 11, 2007 7:29 pm

reverse curls man

Motivator · Post by **Motivator** » Fri Oct 12, 2007 8:24 am

No expert myself but here is a good site if you want to see the muscles and types of exercise http://www.exrx.net/Lists/Directory.html

fitnesssarah · Post by **fitnesssarah** » Wed Oct 17, 2007 10:57 am

Here is what I do for biceps and triceps. Hope this helps. I have entire workout plan on site as well, which is free. http://www.fitnessmodelsarah.com

Biceps and Triceps
Standing single arm preacher curls with a dumbbell (25 lbs) x 3
SUPERSET
Standing easy curl bar (60 lbs) x 3

Seated incline alternating dumbbell curls (30 lbs) x 3
SUPERSET
Standing dumbbell drop sets (30, 25, 15 lbs) x 3

Standing pushdowns with cable (90 lbs) x 3
SUPERSET
Standing rope over head push ups (50 lbs) x 3

Dumbbell kick backs (8 lbs) x 3