How to Get Wider Biceps (WORKS EVERY TIME!)
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- Опубликовано: 21 июл 2018
- If you have skinny biceps that you want to make wider, then you are going to want to watch this video. Here, I’m going to show you the best way to widen your biceps and get bigger, thicker arms in the process. Many times people focus on the height of their arms by working on building up the bicep peaks. While this is an approach that is sound it is not the only one. Incorporating brachialis work into your arm workouts is something you do not want to forget to do.
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The brachialis muscle is situated beneath the biceps and is slightly visible if you flex the arm and palpate on the outside of it. Just underneath your long head of the biceps is a muscle that might be popping out a bit that is located between the biceps and triceps. This is the brachialis. The function of this muscle is to flex the arm.
Unlike the biceps however, this is its only job. The biceps on the other hand will supinate the forearm and flex the humerus at the shoulder while still helping to flex the elbow. The main difference however is that due to the fact that a muscle is strongest in its midrange, the brachialis is going to be more strongly contributing to elbow flexion in the beginning third to half of an elbow bend and the biceps will kick in more strongly from the midpoint up.
Since the two muscles share a common function it is impossible to get one to be removed completely from the action of flexing the arm. That said, there are things you can do to favor the action of the brachialis by slightly defavoring the contribution of the biceps by impairing its preferred action. This can be achieved by pronating the forearm primarily.
You have probably heard that the hammer curl is a great exercise for building up the brachialis and thickening the muscle beneath the biceps to help push it outward and give you thicker looking arms. That is correct, however many times people don’t perform the exercise properly and don’t see the results they should from doing it. The key is the positioning of the forearm and elbow during the movement. Instead of just keeping your hand in neutral with your knuckles pointed straight ahead, fold the arm against the chest and pronate the forearm. From here, simply flex and extend the elbow to lift and lower the dumbbell. This will really ignite the brachialis while minimizing the contribution of the biceps to the movement.
There are other exercises you can do that will accomplish this as well. One of them is a modification on the greatest upper body builder there is, the pullup. Rather than doing chinups which have a high contribution of biceps because of the supinated forearm required to do the exercise, you would want to do a pullup. But not just any pullup. Instead, take a very close grip on the bar and aim to close down the angle of the elbow joint as you pull rather than worrying about getting your elbows behind your body.
This movement can be done from a inverted row position as well if it is too difficult to do while hanging from a bar. Either one is going to light up the brachialis and have you filling up those shirt sleeves in no time.
If you are looking for a science based step by step workout plan that helps you to build muscle by getting the most out of every exercise you do, head to athleanx.com and get the ATHLEAN-X Training System. See how training like an athlete and taking your training more seriously can speed up the gains you get and help you keep them for years to come.
For more videos on how to build bigger biceps and the best bicep peak exercises, be sure to subscribe to our channel here on youtube at / jdcav24 
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Hammer Curls!
ATHLEAN-X™ in need of workout plans with the consideration of having a bad back. 2 bulging disc operations.
Jeff your right bicep is bigger than left srrynotsrry
Jeff What exercise is good for wider quads?
Jeff what do you think about the zottman curl??
Filling my shirt sleeves...my goal in life.
Crunk T.V. Facts 😂
Just stich the sleeves, works instantly
Same
Wear smaller sizes
@@maniacalorange1817 if I wear smaller shirts than my big nipples would poke out a lot more :(
1. CROSS BODY HAMMER CURLS
2. CLOSE GRIP PULL UPS
A B thank u sir
Thanks! Summarizes everything well.
Hero
👌
3. CLOSE GRIP INVERTED ROW
Jeff's Biceps enter the room before he does, and his Triceps always enter last.
Kissass
What if he walks in backwards? 😐
Balasaravanan Palanirajh why the fuck would he enter backwards? Exactly. Idiot.
@@elijahfranksson775 Sarcasm exists.
u giey That’s not sarcasm
2:21 hammer curl
3:05 crossbody hammer curl
4:04 narrow grip pull up
4:37 inverted row
Time saver
Thank u
Thanks ❤️❤️
Do neutral grip pull ups count?
Btw hammer curls are the one exercise that are actually good for the brachialis
Jeff: "Grab right ahold that long head of the biceps"
_Grabs nothing_
Jeez hHaha
Jeff is so ripped he can grab nothing like it’s something
J Lew I'm pretty sure he meant himself.
YUP ME TOO!!😂.......😔
LMAOOOOO
Watch this in .5x speed.......He sounds drunk af and it's amazing
MAN HAHAHAHAHA It's fucking amazing
😂😂
Im fried af and this comment just killed me 💀💀💀
Saw your comment, tried it at the end...laughed hard. Good call Razor
Hehe!!!!!
5:00 me after every rep to see if I’m getting gainz
i feel personally attacked lol
@_ANCIENT ASTRONAUT THEORIST_ no
😂 lmao
@AncientAstronautTheorist no
@@anshulverma1950 hi
Jeff: "We have this muscle that is popping out right in here" 1:36
Me touching my biceps: Where?
Lol you & me are in the same boat 😂
Me too🤣🤣🤣
@@Stannely1 yo we have a whole crew here ✋
Was thinking the same thing. I don't have that muscle
Ive been incorporating those cross body curls in my workout for the past couple months now and ive noticed an actual tangible increase in my bicep width. So simple too, a legit exercise that everyone should be doing! Now im going to be working in those inverted rows. Thanks Jeff for your years of valuable and free info. Ive learned more from you than anyone else.
Same here...
What was your set/rep scheme and starting weight? Definitely going to be giving these a go!
@@alacom205 Jeff didn't invent the hammer curls mate.
@@alacom205 he gave jeff credit for free and valuable information over the years and said he's learned more from him than anyone else. He doesn't say "because of this video I started doing this". You're most definitely over analyzing his comment.
*Wouldn't have
Jeff’s biceps got their own zip codes
Jeff's biceps can be found on Google maps
Jeff’s biceps can be seen from space
@@jallenchen6071 they say the highest peak on Earth is mount Everest. Wrong. It's Jeff's biceps
Jeff's bicrp can be used as piloow
@@tulusmariono7886 that's one hard pillow
At 52 trying to live longer. So thankful I found you. Thanks for extending my life.
💯💯 good shit
hey
I’ll come back to this in 45 years to see if it worked
if thats all you want just go for a run and eat clean bro not sure how increasing your biceps width is going to extend your life
Jesse looks like that dude from Cloudy with a Chance of Meatballs
No
😂😂😂 The hipster version.
@MLGJohnnyJimmersFTW oh yeah yeah
😂
Haha so true
Mine is like jesses, I was so confused. The look great from the sides but shit from the front. Talk about perfect timing
M-Square Parkour even me, i get ridiculed for it.
It's common from ectomorphs
Visor Seen Stop it
E P what? It's true. Ectomorph= fast metabolism
Visor Seen Yea, that is true. I hate it.
Me:- I have a problem regarding rounded shoulders.
Jeff:- Drops a video.
Me:- I have a problem regarding knees
Jeff:-Drops a video on knee valgus.
Me:-My biceps aren't growing.
Jeff:-Drops a video.
Mohammed Zaid Shaikh
Me:- I have a problem with jerking off. I just get too tired.
Jeff- Drops a video on forearm gainz
Seriously, his video solved all my joint and muscle related issues. Thats how I knew I could trust this youtuber at least.
I just realized how wide of a stance Jeff is standing in by looking at his reflection in that mirror.
Hah. Yeah. He stands that way in a lot of his videos.
I think it's because of his short camera stand. You can see when he stands straight his head goes out of the frame 1:12
3:07 What a voice crack
zoinks scoobs
Listen to it in .5 playback speed
HAHAHAHAHAHAHHA
How he comes up with new topics all the time is beyond me...just when I think ive heard it all, jeff comes along with something ive never heard or thought about
ajaqqxmuse
V
A lot of this knowledge was on T-nation in the late 2000's (and still is)
*his name's Jeff*
mnameisjeff
Thank you i really don't know that actually nobody thanks by the way
Oh really
*my name's legitness*
No shit
CROSS BODY HAMMER CURLS 3:08
CLOSE GRIP PULLUPS 4:05
INVERTED ROW 4:41
Excellent as per usual Jeff brilliant information 👏👏👏
Works every time? I'll hold you to that. Be prepared to meet my lawyer if you're not telling the truth.
Good Boy 😂😂
Don't threaten my boy Jeff
He ain't no Vshredz. Lmao xD
Jeff always prepared with what he want to said
I hope you get a full refund. Your lawyer will do their best to get you that $0.00 check.
Hey Jeff, great video once again, been following your advice for around 8weeks now, keep up the awesome work!
Jeff has insane arms
Well, no shit
They look disgusting honestly, I don't want to be over muscular like this.
@@FreedomisPrecious you can’t, not that you don’t want it
@@FreedomisPrecious L
@@FreedomisPrecious he’s not overly muscular at all? He’s just ripped asfk.
jeff's biceps is bigger than my head
Naza Gesu do you have zika virus?
Faiz Raja i was just about say that
You need to start hitting those face muscles then.
Ryan Schmidt I need a pussy eating workout
Naza Gesu I gotchu bro
No joke this guy reads my mind.
Mohammad Nawaz i was thinking the same thing lmao
MaximilianMus and so was he lmao
Can't wait to see my bicep gainz in 3 months 😤💪
David Betancourt how’s it goin
REXOR dude crazy it looks like a huge mountain peak 😤💪
David Betancourt lies
IGot Stylez Your whole life is a lie smh 🤣
David Betancourt it takes like 6 months or more tho
thank you for these video descriptions as well in the video description box. it really helps as well
Jeff for president. This guy's got a solution to every problem.
Thanks jeff. I love the why behind the movements. I've used so many of these tips, from focus on range and movement over weight and ways to lower strain during workouts. Keep it coming!
Thank you, Jeff. I need to get on this! Always a pleasure listening and getting advice from a trainer who really knows their anatomy and biomechanics, like you do!
Allen
Really dig your tutorials. About to start these workouts now. Can't wait to see results! Thanks a lot brother. Keep it up
Thanks Jeff, very useful and informative video as always. I will implement this in my training right away. Bring on those big arms!💪🏽
Jessie is doing great. Been lifting for a year and already has more muscle than the fake merc.
Incorrect. And if you genuinely believe anything that Jason Bloho says or claims is true, you need help.
Cody he didn’t get a dexa done lol. He’s a serial liar
Cody you're so cool. How do I lift as much as you?
Cody lol I been training for 4 years and like a year ago I started deadlifting and teaches 275 quick but then I couldn’t go up , plus I hurt my hip flexor do I gave up on them , I just bench and squat .....when you tryna have a nice proper physique, adding more weight to the bar it’s not what it’s all about , it’s about contraction and squeezing the muscle you working on with a weight you comfortable with , nothing light but nothing too heavy that you can only do 2-3 reps , focused on a weight that you can rep 7-9 .....one thing is bodybuilding and other power lifting and don’t give a shit if a guy who just started working out for six months can bench more than you ......those are the weakness people have , compared themselves too much
Cody It's the difference between someone who does it for a hobby and someone who does it for a living.
Hey, REALLY appreciate the blog posts, AND gifs you use. Thanks so much and keep it up, you're the best information on the internet!!! I trust very few else.
Thank you, i really needed this. I’m glad your channel exists. It’s so helpful with working out, honestly!
"thanks Jeff" your instructions was very helpful, I made a lot of progress from many other videos you made. keep up the good work!!!
Thanks Jeff! I'm definitely going to add this in with my pull-ups.💪
Finally some info on this! I’ve had that problem my whole life, definitely going to try this out! Thank JEFF!!!
Jeff, thanks for a great video. I’m currently in PT school and you’re my inspiration man. Everything you say makes sense from a scientific point of view.
FINALLY!!! THE VIDEO IVE BEEN WAITING FOR SINCE FOREVER
Gazan Lock I needed this so badly too
Can someone tell me how many reps and sets of this we should do ?
john cena light weights 3 sets for 12 reps and do heavy in some other days, like 3 sets for 3-5 reps
john cena a good option is to go heavy yet light on thos excerce. I would recomend doing a set with light weight of 20 reps. Then put double the weight or at least 1/3 of the first set higher and go for 10 reps. Do one more set again with the same reps and weight and then on your forth set you wonna take it back to your first set as a matter of weight and do 15 reps as a burnout set
Chris D thanks bro
While Jeff may not read this, I do want to thank you for all of your amazing videos. I was a former division 1 athlete and after college I stopped training for a couple years.
I ran into one of your videos over a year ago when I was trying to get back to being fit and healthy. Needless to say, I've learned many new techniques and workouts that have helped me not only lose 25lbs, but also tone my body to even better than when I was training daily in college.
Jeff is the real deal and glad I came across your channel all these months ago! Keep up the great content!
I train jeff
what sport
@@ReformationRevelation I'm guessing american football considering how much he weighed
Videos are crisp, sharp with perfect balanced lighting.
Nice job.
Are you talking about fried chicken ?
Your videos are always great, love how no-nonsense factual you are. Really helpful in pushing through my current plateau. Take my subscribe!
Humbling yourself and going for lower weight has worked well for me.
Jesse is litteraly my inspiration to lifting
Awesome Jeff, always high quality content. This has been an issue for me for so many years and never understood why until now
Thanks for the training tips I have been going to the gym for the last two months ran across your videos only a couple of weeks ago and I am finding them very handy thank you I will incorporate this into my weekly routine
Awesome video I will do this every arm day😊
Thank You Jeff. Truly appreciate your professional instruction and thourough information! I have been telling everyone I know about your videos. Keep em coming
Great info! Especially slowing down your movement. Saw one of your videos about rhythm and slowing down your sets. It’s helped me a bunch 💪💪
I always was thinking about making my biceps wider and bigger. The video explaining everything that I need to do. Thank you Jeff!
Each time I watch a Jeff video I feel the carve for training... *Goin to gym*
@4:32 "You don't get off that easy....I got another option for you!"
😂😂😂😂😂👏🏾
No easy options when it comes to Jeff 😂
VERY helpful, dude! Thanks a lot, Jeff!! I'm adding this regime into my routine today!
I've been looking for this information for God knows how long!! This'll be sooooo helpful
Jeff has the best natty arms in the business
Wow. That second version of the Hammerhead curl and the Pull up I was doing already and really felt the feeling in my Arms but I thought maybe it was wrong because it wasn't normal form. It's good to know I was in the right track. Thanks Jeff
This is exactly what I needed. You're amazing Jeff! Keep it up :)
Amazing my friend, I really appreciate your work!
I just noticed my brachialis is to weak do improve my pull ups. So i wanted to look for some exercises on the brachialis and here u are^^. Thx Jeff
Didnt even realize i was missing this. Cant thank Jeff Cavaliere enough for all the help
Great tip, always enjoy your content!
Thank you so much jeff you're one of the best trainers on RUclips
Hi Jeff, great content as always! I have a quick question about how to add this into my biceps routine if you dont mind. I do spider curl and inclined curl as a superset. Should I add the hammer curl before or after my regular routine? Thanks in advance
can't wait to see jessie's new arms 💪🏽
Thank you so much for your time in these videos you make a big difference in people's lives to help them become a better person can't thankyou enough
I love the info that he gives it's always what I need to hear
Another great video Jeff ... Sometimes I think your reading my mind
I seen and felt the results in one workout!!
Thank you Jeff
2:59 05:50 Brachialis exercise
Keep pronation in forearm.
Keep arm close to chest.
Go slower on the reps.
4:07 perform Forearm/Bicep Pulls correctly by closing the angle of the elbow, rather than pulling body vertically straight upwards.
Good video Jeff! Definitely going to try this I'm a pretty big guy but have always struggled in this area. Will try it for sure!!
Jeff, you've taught me to take it slow when and I do... Thx
*Thank you Jeff very cool*
@jeff I have been following your videos since a long time, what I was 3years ago and now, people can't believe it to be true, and a lot of that was possible because of you. Thanks a lot and looking forward to more in future.
Just recently got back into working out after several years off and your videos have been a great help. Especially with the fact that I am now over 40.
What’s up guys Jeff Cavaliere in the house !
Had this problem for 20 years! Time to get Working!
I have been looking for a video on this exact topic for a while! Haven't found anything until now, glad I subscribed!
Thanks for info Jeff! I’ve gone lengths to asking the trainers at my gym and even some heavy builders on how to do exactly this, and i haven’t been able to find a routine that does this.
Added this to my routine and can already see a difference in width after about a month. Thanks Jeff
How often did you train? And how many sets do you recommend?
@@Fulcrumas This was 2 years ago so I learned a lot of new things compared to then. I used to train 3 times a week and I did 2 or 3 sets. Can still confirm this works, it's a good exercise for the brachialis. However this is a different muscle, not the bicep, it's not a different way of hitting the bicep to make it grow in a certain way, it's hitting a different muscle. I now train 6 times a week, it's part of my pull day. For the biceps section, I do regular bicep curls, then hammer curls and save these for last, at least four sets of each.
Great stuff, no bs
Once again i learned something new..cant wait to incorporate this in my routine
Thank you, I been tryin to find how to widen my arms, and none of the other channels clearly elaborate this 🙏
Thank you
Pls make a video on uneven lats. And chest..
More reps on the lesser sized part works for me
There IS video on uneven chest, no offence
lol how much can pecs be uneven tho
Get a better physique and you will forget about these differences
Are the smaller lat and pec on the same side, or opposite sides? Not a doctor, I'm just trying to imagine how silly you look...
Awesome..no matter what my concern or problem is in the gym Jeff you always have the answer and give options..your medium gets to the point and is super informative and easy to understand...always my go to guy for training answers..love your work buddy
There are top 2 guys whom I find to be really very inspirational, down to the earth and keep-it-real kinda people in this field.
And Jeff is most definitely one of them.
Jeff please make a video on how to do pull ups for beginners
jeff can you please give us a entire week routine for beginner..
thank you.
Great video thanks Jeff
This is the one video that really improved my arms. My forearms and biceps, from the front, used to look so small compared to the bicep’s peak. Gotta be thankful to Jeff.
So early it’s 144p! I already do this so looks like I’m on track!
:)
Can someone tell me how many reps and sets of this we should do ?
Only reason why I already do these workouts is because I’ve bought a few of Jeff’s programs and they work great! I haven’t done them all together but I’d say just try to work some of these into your workout and see how many you can do, the inverted row is a killer “finisher” workout.
+MotoJP
So i should just add them to my arm workout? How does your arm routine look like? If you don't mind sharing so i can also compare to see what i need to add or take away?
John KT I switch it up all the time, but for example ill do barbell curls, laying triceps extensions, hammer curls, triceps kick back, inverted rows, triceps extensions with a plate weight. The plate helps your arms from flairing out. I change the workouts all the time because I have a Jeff’s workout plans and I’ll learn from them and do my own thing every once in a while. His programs work!
Jeff is my #1 go to guy for anything fitness. His videos have greatly helped me understand and develope a stronger and healthier body. Thanks Jeff, love from Puerto Rico🇵🇷✌🔥
I believe in one of your old vids you did show some exercises for both height and width when working biceps, been working wonders for me, so I am just here to say thank you Jeff.
As always very informational. Thank you brother.
Superb..👍
Hey Jeff, have you made a video about WHEN to work out? Like after or before meals/ morning evening/ ect? Not sure if it matters much. However, it would be appreciated.
Veilent Invest lol all those likes but no answer
weights in the am cardio at pm.... sorted
BoAMightyreds Lol why?
Jeff's said in other videos that "fasted state cardio" isn't necessary and the time of day is largely meaningless. You generally have more energy earlier but conversely you work your body a smidge harder in the evening because the natural fatigue of the day has settled in on top of the exercise stimulus. Personally, i dont think it matters when you work out as long as you put in maximum effort to every rep and keep consistent week in and out. I train in the morning, at night, and every time in between depending on my schedule. But really, exercise timing is one of the lowest priorities to get results after nutrition, form, effort, consistency, sleep, hydration, supplementation....*rambles off into eternity*
Whatever time gets you to actually do it, probably.
That’s what I love about Jeff! always giving examples for bodyweight exercises for people without weights (like me). I do have a pull-up bar and those bars for dips - so no excuses for me to not train my brachialis :D
Will definitely be trying this out! great progression from the reverse curl to get that wider bicep look.