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2003/04/14, 10:33 AM
Hey all, maybe someone can help me. I'm trying to get that separation between my outer bicep and my shoulder. Now, I have pretty defined arms and shoulders but I'm not seeing a true separation. The most logical exercise I do on shoulder day to obtain it is the weighted wing flaps (err, im not even sure if its called that--but its the exercise where you take a 15-20lb dumbell in each hand, stand up straight with good form and basically flap your arms like your trying to fly in a controlled motion). Does anyone know any good exercises that concentrate on the separation? Thanks for your time.
--Tom
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2003/04/14, 11:36 AM
I've found that hammer curls - in addition to "standing or sitting lateral raises", as you describe them - cuts right between the delts and biceps.
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2003/04/15, 09:47 AM
RSQUADE is right about the hammer curls, and you can do curls with a narrow grip to work the outside of your biceps more. But to get seperation you need to work the front of your shoulders more. You can do military presses and front raises or supermans whatever you want to call 'em.;)
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"Have you paid your dues?" - David Alan Coe
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2003/04/15, 07:52 PM
My bet would be diet. That is what brings out the separation you are looking for. Without the right diet, you can do any exercise you want, and will never have that separation you are looking for. It is a product of leaness. As far as exercises, the "flapping" exercise, side lateral raises are great, but I find you don't cheat as much with side cable laterals. Smooth motion without the cheating of "throwing" the weights up. Follow with front laterals. A superset here is killer.
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The one goal you will NEVER achieve is the one you never attempt.
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2003/04/16, 07:29 AM
Like bb1fit stated, DIET. Do any exercise you want, but if you have some fat covering that area, then it will not really matter.
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