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How To Get WIDER/THICKER Looking Biceps (Full Biceps Workout)

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Rating: 4.0; Vote: 1

When it comes to building the biceps, I think its fair to say that most of us dont just want a well-developed biceps peak. More importantly, we want biceps that are full and thick looking such that they not only look good from the side or when flexed, but also look well developed from the front view or in a shirt for example. And if youre seeking to improve this, then the question youre really asking is how to get wider biceps. But is this even possible to grow wider biceps in order to create thicker arms? Well, although its true that genetics will play some role in this and that bigger biceps (more biceps mass) in general often results in wider biceps as well, there are a few key things you can do to further improve the width of your biceps. Your first priority should be to train the brachialis. This is because the brachialis is responsible for some of the mass on the outer arm, and anatomically pushes up the biceps which creates the illusion of wider, thicker arms. And one great exercise to target the brachialis is dumbbell hammer curls, since the neutral grip shifts tension away from the biceps and onto the brachialis. And to take this one step further, we can simply use a slower eccentric which emphasizes the brachialis even more due to its structural and fibre type properties. The next thing you should do is prioritize the biceps head that is currently less developed on you. For example, if your long head is lagging behind, then you want to start performing movements that involve keeping the upper arm behind the body since this enables you to emphasize the long head more since it crosses over the shoulder joint (whereas the short head does not. Two such exercises are incline dumbbell curls and behind the body cable curls, which compliment each other very well due to their varied resistance curve. And if your short head is lagging behind, then you simply apply the opposite concept and incorporate exercises where the upper arm is held in front of the body. Two such exercises are concentration curls and spider curls but for both, make sure youre supinating your forearm as you curl, as this will maximize activation of the short head. And to sum everything up for you, heres what a biceps width workout could look like for you depending on whats lagging: If long head is lagging: DB Hammer Curls (with 5s eccentric): 3 sets of 6-8 reps DB Incline Curls (no supination): 3 sets of 6-10 reps Behind Body Cable Curl (no supination): 3 sets of 6-10 reps If short head is lagging: DB Hammer Curls (with 5s eccentric): 3 sets of 6-8 reps Concentration Curl (with supination): 3 sets of 6-10 reps Spider curl (with supination): 3 sets of 6-10 reps Feel free to perform this as a workout on its own or simply replace your current biceps isolation exercises with these instead. And if youre looking for a step-by-step program that uses both scientific research and our knowledge of the human anatomy to transform your body as efficiently as possible, then simply take my analysis tool below to find which program is best for you: : Brachialis: Incline Dumbbell Curl Resistance Curve: Short head maximized with flexion and supination
Date: 2022-01-03

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Comments and reviews: 8

dproulx222
Congratulations on your new gym and thank you so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
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Sameer
For people wondering which head is lacking. Untill your arms are close to 14 inch normally (without contracting, everything is lacking, get big by barbell curls till then, then try and prioritize
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John
Okay, you have a program for various age groups and like most other sites yours ends with guys in their 60s. What about guys like me in their 70s? Is there no program for us or is it too late?
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Oh
Its how to get wider biceps. Not heres a ridiculous amount of time educating you about a bunch of stuff you didnt care to know. Get to the point and show the workouts.
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Half
Well done! A superb explanation of the anatomy and the mechanics behind the curls that best develop the biceps that I have encountered so far. Thank you.
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LeeJohn84
I mean. you literally wouldn't be able to lie to this fella he'd pull a thread of the Internet and provide a full brake down on how your lying
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Babyface
does anyone know what he means by (no supination on behind body curls. does he want us to do them with the ropes instead for a neutral grip?
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Paraic91
Why is it that there's only usually one lacking? Should you not try do all these exercises and develop the hole area in general?
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