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10 Outer Bicep Exercises To Sculpt And Strengthen Your Arms

10 Outer Bicep Exercises To Sculpt And Strengthen Your Arms

Building solid, well-defined arms isn’t just about doing countless curls and expecting magic to happen. With years of experience in strength training and bodybuilding, I’ve seen too many enthusiasts focus solely on the basics without giving much thought to the areas that truly make a difference—like the outer biceps.

These muscles are crucial for that sculpted look many yearn for, yet they remain one of the most overlooked parts during workouts.

Now, here’s something you might not know: Properly targeted Outer Bicep Exercises can dramatically enhance your arm’s shape and overall strength more effectively than sticking to generic routines.

This article dives deep into exercises specifically designed to hit every angle of your outer biceps. Keep reading if you’re ready to transform your arms with precision and efficiency.

10 Outer Bicep Exercises To Sculpt And Strengthen Your Arms
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Your next workout could be a game-changer.

Key Takeaways

  • Focusing on outer biceps helps make arms look bigger and function better.
  • Mixing different exercises like Dumbbell Zottman Curl or Cable Unilateral Bicep Curl targets the muscle from various angles for better growth.
  • Proper form, changing up workouts, and including rest days are key to building stronger outer biceps.
  • Eating right with lots of protein and staying hydrated supports muscle repair and growth.

The Importance of Training Outer Biceps

10 Outer Bicep Exercises To Sculpt And Strengthen Your Arms
10 Outer Bicep Exercises To Sculpt And Strengthen Your Arms

Working on your outer biceps is a game-changer for strong arms. By focusing on Outer Bicep Exercises, you make your arms look bigger and work better.

Structure and function of biceps

Your biceps are more than just muscles to show off. They play a key role in moving your arms. This muscle group sits at the front of your upper arm. It helps you bend your elbow and twist your forearm.

Think about when you do hammer curls or pick something up – that’s your biceps in action.

These muscles have two main parts: the long head and the short head. Both parts work together whenever you pull, lift, or carry stuff. The outer part of your bicep is what pops when you flex.

Focusing on this part gives your arms that defined look many bodybuilders chase after. By doing exercises like barbell curls and concentration curls, you shape these muscles to stand out more.

Benefits of targeting outer biceps

Focusing on outer biceps shapes your arms nicely. It makes the upper arm look wider from the front view. This gives a strong, balanced look to bodybuilders who aim for symmetry in muscles.

Training these muscles improves how you perform lifts involving the shoulders and elbows. Strong outer biceps also protect against injuries by supporting joint stability.

Next, let’s check out some top exercises to work those outer bicep areas..

Top 10 Outer Bicep Exercises

Ready to make those outer biceps pop? Here are the top 10 Outer Bicep Exercises that will sculpt and strengthen your arms like never before.

1. Dumbbell Zottman Curl

To do a Dumbbell Zottman Curl, start by holding dumbbells in your hands with palms facing up. Curl the weights towards your shoulders, squeezing those biceps. At the top of the curl, turn your wrists so palms face down.

Slowly lower the weights back to start. This move hits all parts of your biceps and forearms too.

It’s like giving your arms a double workout with just one exercise. Plus, it adds variety to keep things fresh in your routine. Getting ready for more pump? Next up is the Dumbbell Standing Single Spider Curl – it takes arm day to new levels.

2. Dumbbell Standing Single Spider Curl

Grab a dumbbell in one hand and stand near a bench. Lean forward, placing your free arm on the bench for support. Your working arm should hang straight down, holding the dumbbell with your palm facing up.

Now, curl the weight towards your shoulder, keeping your elbow tight by your side. Slowly lower it back after a short pause at the top of the movement. This exercise hits the outer bicep hard, making those biceps pop.

The key here is to focus on form rather than lifting heavy right away. You want to feel every bit of that curl from start to finish. As you perform this exercise, make sure you’re not swinging or using momentum; it’s all about control and squeezing at the top for maximum contraction of those outer bicep muscles.

Perfecting this will add great shape and strength to your arms over time.

3. Dumbbell Waiter Biceps Curl

Dumbbell Waiter Biceps Curl is a unique twist on your regular bicep curls. You hold the dumbbell like you’re holding a platter – this targets the outer biceps in a way other exercises might miss.

Start by holding a dumbbell at one end with both hands under its top plate, just like waiters carry plates of food. Keep your elbows close to your ribs and curl the weight up towards your chin without moving your upper arms.

This move not only works out those biceps but also adds an interesting challenge to keep things fresh.

As you lower the dumbbell back down after each curl, make sure to do it slowly for maximum effect on those muscles. Focus on keeping that form perfect throughout each rep; it makes all the difference between good results and great ones! Now, let’s shift gears and take a look at Dumbbell Standing One Arm Curl Over Incline Bench..

4. Dumbbell Standing One Arm Curl Over Incline Bench

Stand next to an incline bench, holding a dumbbell in one hand. Lean forward slightly, resting the same side’s arm on the incline. This position targets your outer bicep by isolating it during the curl.

Keep your elbow steady and lift the weight toward your shoulder. Lower it back down slowly after a short pause at the top. This exercise works well for focusing on one arm at a time, making sure both sides get equal work.

Switch arms after completing your set reps to ensure balance in muscle development. The angle of the bench helps hit the outer part of your biceps more effectively than other curls might.

Focus on smooth movements and avoid rushing through repetitions for best results.

5. Dumbbell Seated Preacher Curl

To do a dumbbell seated preacher curl, you’ll need a bench and a dumbbell. Sit on the bench with your arm resting on the sloped part. This helps target your outer biceps directly. Hold the dumbbell with an underhand grip (palm facing up), then slowly lift it towards your shoulder.

Keep your elbow steady and only move your forearm. Lower it back down after a pause at the top. This exercise really works the bicep muscle, making it stronger and more defined.

Make sure to keep your movements controlled during this exercise; no swinging or using momentum to lift the weight! Also, focus on squeezing your bicep hard at the top of each curl for maximum impact.

Try mixing different weights and reps into your routine to challenge yourself further.

Moving on, let’s explore how an EZ Barbell Strict Curl can enhance our outer bicep workout..

6. EZ Barbell Srtict Curl

The EZ Barbell Strict Curl is a solid pick for focusing on your outer biceps. You grab an EZ curl bar with hands shoulder-width apart. Stand straight, feet planted firmly on the floor.

Now, lift the bar up to your chest and lower it back down slowly. This move makes sure your outer biceps work hard during both lifting and lowering phases.

Keeping elbows close to your sides helps target the right muscle areas. It’s all about control – don’t swing or cheat by using other muscles. This exercise asks for precision and focus, making it great for adding definition to those arms.

7. EZ-Barbell Standing Preacher Curl

EZ-Barbell Standing Preacher Curl is a great move for your outer biceps. You use an EZ bar and stand in front of a preacher bench. Place your upper arms on the pad, keeping them straight.

Hold the bar at shoulder width. Then, curl the bar up towards you and slowly lower it back. This targets the outer part of your biceps hard.

It helps make your arms look big and strong. By focusing on this area, you get more balanced muscle growth. Make sure to keep good form to avoid hurting yourself. Keep your elbows still and only move your forearms during this exercise.

It’s key for getting those sculpted arms every bodybuilder wants.

8. Cable SZ bar Close Grip Curl

For the Cable SZ bar Close Grip Curl, grab the SZ bar on the cable machine with both hands close together. Stand straight and keep your elbows by your side. Now, curl the bar towards your chest while keeping your wrists steady.

This exercise targets those outer biceps really well, making them work hard each time you lift and lower the weight. Keep your movements smooth and controlled to avoid any injury.

Make sure to breathe out as you curl up and breathe in when returning to start position. This move not only helps in building muscle but also improves grip strength thanks to holding that close grip.

Next, let’s look at Cable Unilateral Bicep Curl for an impressive arm workout variation.

9. Cable Unilateral Bicep Curl

Cable unilateral bicep curl is a top-notch exercise for targeting the outer part of your biceps. You use a cable machine with this workout. Stand next to it and hold the handle with one hand.

Your palm faces up, and you keep your elbow close to your side. Then, you curl the weight towards your shoulder. This move hits the outer bicep hard.

Doing these curls one arm at a time means more focus on each side. It stops stronger parts from taking over the weaker ones. Plus, using cables gives constant tension on your muscles during the whole lift—awesome for growth! Keep your form tight and control the weight both ways to make every rep count.

10. Kettlebell Prone Incline Curl

Kettlebell Prone Incline Curl is a game-changer for outer bicep training. You lean forward on an incline bench, facing down, with a kettlebell in each hand. Now, you curl the weights towards your shoulders.

This move hits the biceps hard, focusing on the outer part. Your body position makes it tough to cheat the lift, so each rep packs a punch.

With this exercise, control is key. Slow on the way up and even slower on the way down ensures your muscles work overtime. It’s not just lifting; it’s sculpting strong arms with precision.

Next up – let’s discuss how to plan those sets and reps for maximum gains.

For those aiming to grow their outer biceps, getting the sets and reps right is key. A table can guide you here. Start with 3-4 sets per exercise. For building strength, aim for 4-6 reps with heavier weights.

If your goal is muscle size, try 8-12 reps with moderate weight.

Mixing up your workouts keeps muscles guessing. Throw in some high-rep sessions (15-20 reps) at lighter weights for endurance. This approach balances growth, power, and stamina for well-rounded arms.

Keep pushing yourself but listen to your body—rest when needed to avoid overtraining.

Sample Outer Bicep Exercises Workouts

10 Outer Bicep Exercises To Sculpt And Strengthen Your Arms
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Getting into Outer Bicep Exercises workouts will make your arms strong and look good. We’ve put together beginner and advanced plans to fit where you’re at in your fitness journey.

Beginner workout plan

Starting with a beginner workout plan for outer biceps, focus on basic moves. Try the dumbbell Zottman curl and standing single spider curl. These target your outer biceps without needing lots of equipment.

Aim for three sets of eight to ten reps each. Keep your form strict—no swinging or using momentum.

Next, add the dumbbell waiter curl to your routine. This exercise hits different parts of your arm muscles. Make sure you’re moving slowly and controlling the weight both up and down.

Again, stick with three sets but maybe drop to six to eight reps if it feels tough.

Moving on, consider incorporating more advanced techniques into your training regimen..

Advanced workout plan

After getting the basics down from the beginner workout plan, it’s time to step things up. The advanced workout plan focuses on more challenging moves and heavier weights. It includes exercises like EZ-barbell strict curls and cable unilateral bicep curls.

You’ll push your muscles harder with these workouts.

This stage also mixes in isometric holds and reverse curls for an extra burn. Aim for fewer reps but with higher intensity. This way, you challenge both your strength and endurance., Keep changing the routine to target different muscle parts within the outer biceps area.

Tips for Effective Outer Bicep Training

10 Outer Bicep Exercises To Sculpt And Strengthen Your Arms
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To make your outer bicep exercises work best, keep an eye on how you move and where your body is. Mixing up your workouts also keeps muscles guessing and growing strong.

Proper form and body angles

Keeping your body in the right position is key for outer bicep exercises. You want to keep your shoulders back and down, not hunched up. Your elbows should stay close to your sides.

This helps target the outer part of your biceps more effectively. For curls, whether you’re standing or sitting, make sure your back is straight. When using dumbbells or a cable machine, turning your hands from palms up (supinated) to facing each other (neutral) at different points can hit the muscle differently.

Changing how you stand can also switch things up. A slight bend in your knees keeps you stable while doing standing exercises like curls or preacher curls. Make sure you aren’t swinging the weight; control it as you lift and lower for better muscle work.

Next up: we’ll look into why mixing up these exercises matters.

Importance of varying exercises

After mastering proper form and body angles, mixing up your exercises becomes key. Changing workouts keeps muscles guessing. This way, they grow stronger and bigger. If you stick to one routine, your muscles get used to it.

Then, they stop growing as much.

By trying different bicep curls like dumbbell curl or cable curls, you hit the muscle from new angles. Each type of curl targets the biceps in a unique way. For example, squatting position can change how your muscles work during a curl.

Adding variety also makes training more fun and less boring. So, keep changing those exercises for better arms!

Consistency and rest for growth

10 Outer Bicep Exercises To Sculpt And Strengthen Your Arms
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To see your outer biceps grow, sticking to your workout plan is key. Your muscles need regular training to get bigger and stronger. This means hitting the gym often, but not too much.

Your body also needs time to rest and heal between workouts. Think of rest days as part of the process, not a break from it.

Rest is just as crucial as lifting weights or doing curls. During downtime, your muscles repair and get ready for the next challenge. Mixing up exercises keeps training fresh and tackles all parts of the bicep.

Add in good nutrition, and you’ve got a winning combo for bigger arms.

Nutrition for muscle building

Eating right is key for muscle building. You need plenty of protein to help your muscles grow. Think chicken, fish, beans, and nuts. They’re all great sources. Don’t forget about carbs and fats too.

Your body needs energy from foods like rice, pasta, fruits, and oils to stay strong during workouts.

Drinking water is also super important. It keeps your muscles hydrated which helps them work better and recover faster after you exercise. So grab a glass of water or pack a bottle when you hit the gym!


For bodybuilders keen on sculpting strong arms, focusing on outer biceps is key. Using exercises like Dumbbell Zottman Curl or EZ-Barbell Standing Preacher Curl helps target these muscles effectively.

Mixing up your routine with these top moves ensures all parts of the biceps get a solid workout. Pay attention to form and adjust angles to hit the outer biceps just right.

Staying consistent with your workouts while giving muscles time to rest and recover is crucial for growth. Also, fueling your body with proper nutrition supports muscle building and strength gains.

Next, we’ll jump into setting up a sample workout plan that includes some of these effective exercises.


10 Outer Bicep Exercises To Sculpt And Strengthen Your Arms
10 Outer Bicep Exercises To Sculpt And Strengthen Your Arms

Outer Bicep Exercises can truly change your arm game. These moves make your arms stronger and look better. You’ve got ten cool exercises that don’t need fancy gear or too much time.

Mixing things up keeps your muscles guessing and growing. Eating right and resting well will help, too. So, grab some weights, and let’s get those biceps popping!


1. What’s a good start for outer bicep exercises?

Start with standing biceps curls. Stand up, keep your back straight, and curl those weights up to work on those muscles! It’s simple, and you can do it anywhere – even while watching TV.

2. Can I make my arms stronger without going to the gym?

Yes! Try chin-ups at home using a sturdy door frame or a chair for support. It works not just your biceps but also gives your shoulders and back a good workout.

3. How do squats help my biceps?

Well, by holding weights in a squat position, you’re not only working out your legs but when you add an arm curl while coming up from a deep squat… bam! You hit those biceps too.

4. Is there an exercise that targets more than just my outer biceps?

Absolutely – try the pronated grip chin-up. This move gets your whole arm working hard – from the shoulder joint down to that humeral head in your upper arm!

5. Any tips for adding extra challenge as I get stronger?

Sure thing! Add ankle weights or hold heavier dumbbells during exercises like partial squats combined with flexing those arms; it’ll push those muscles to sculpt and strengthen even more.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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