10 BEST Exercises for WIDER BICEPS!
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- Опубликовано: 2 авг 2024
- These are 10 amazing exercises for wider biceps and thicker-looking arms. Learn exactly how to get a bigger wider bicep from the front fast. Use a couple of these exercises for an excellent big arms workout. Many men struggle with narrow arms even if they are growing the peak. This video will help you fix it.
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If you want your biceps to fill out your t-shirts, and look great not only from the side but also from the front, then you have to train them in a way that not only helps them grow taller but also gets them to grow wider and thicker. And Unfortunately, most guys don't realize that repeating the same common bicep curling exercises will only target one part of their biceps potentially helping that part grow bigger, but not really helping their arms grow wider. This is because the appearance of your bicep isn't just determined by one single muscle. You see the bicep itself has two heads including the long head on the outside of your arm, which makes up the majority of the peak and the shorthead on the inside which helps provide thickness. But The other often-overlooked muscle that is largely responsible for width and thickness is the brachialis which sits right behind the long head of the bicep and even though it's hidden under the bicep, from a front angle the belly of the brachialis actually protrudes out the side of your arm, so training the brachialis with the right exercises will help directly increase the width of your arms. That's why for our first exercise I want to show you one of my favorite ways to target the brachialis, and that's by using the hammer curl bar also known as a tricep bar. Now if you don't have this barbell at your gym I'm going to show you another way you can do this in a sec, but most gyms will have it. So to begin this exercise you would load up the bar, and grab it by the neutral grips in the center of the bar. Then stand up, lean slightly forward and while keeping your elbows fixed close to your sides curl the bar up towards your chest. Now Once you get to the top of the contraction you want to squeeze your biceps for a second before slowly returning the barbell back down and repeating for reps. Since we're using a barbell we do want to go heavy but make sure that the weight isn't so heavy that you're swinging backward to gather momentum for each rep and make sure that you're not cheating by raising your elbows forward and using your shoulder strength instead of your brachialis. Now in general Curling with your hands in a neutral, and pronated position rather than the more common supinated position will help target your brachialis to a much greater extent. That's why our second exercise uses that same neutral hand placement, it's the alternating crossbody hammer curl and for this one you don't need a fancy bar, you only need two dumbbells. To get started you would grab dumbbells and hold them in a neutral position at your sides. Once again you want to lean slightly forward to help take your shoulder out of the movement and to put more constant tension on the brachialis. Then you would curl the dumbbell up, but rather than coming straight up for a regular hammer curl you're going to come across your body aiming to bring the dumbbell up to your opposite pec. Then slowly lower the dumbbell back down and repeat the same thing on the other side, alternating back and forth for reps. Another great exercise that follows a similar movement pattern involves the use of a cable machine and the rope attachment. Now, most people perform this exercise by gripping the rope with a neutral hand position and then curling the rope up and down. But I find it a lot more effective to do it either on an incline or by just using one arm at a time because that will once again allow you to come all the way across your body. So to perform this exercise with one arm you would use the same rope attachment but only grab it with one hand. Then you would curl across your body aiming to bring the rope to your opposite pec just like we did with the dumbbells before. On the other hand, If you want to do this exercise on an incline you would raise the pully up high and lay back on a bench that's set to about a low 30-degree angle. Then with your elbows raised, you would hold both ends of the rope in a neutral position and then you would curl the rope in towards your face. Even though these exercises may look similar to hammer curls you're definitely going to feel it working your brachialis a little differently because of the different angles and the unique constant tension
01:07 - #01 - Hammer Curl Bar
02:10 - #02 - Alternating cross body hammer curls
02:46 - #03 - Rope cross body hammer curl
04:03 - #04 - Concentration curl
04:48 - #05 - Incline dumb bell curl
05:39 - #06 - Wide Grip Cable EZ bar preacher curl
06:44 - #07 - Incline reverse grip cable curl
07:18 - #08 - Reverse EZ bar spider curl
07:54 - #09 - Outward bicep cable curl
08:27 - #10 - Wide grip barbell curl
Ur about as awesome as the guys who made this video
MVP!
Lo lmao thanks, I always look in the comments instead of watching all his fluffy bs
He does need the 10 mins. So...
When you have no life so you spend you're time making a list of things in the video everyone's already watched 😂 you do this ^
If i try to do these exercises in gym then everybody will try to guide me😂
That's ok just listen and learn
Thought the same haha they'll all be like "tf r you doing?" Or "youre doing it worng"
That's why i train at home u can do anything u want experiment etc... JUST buy some weights, 2 small bars, 1 long bar for deadlift, and one bar thst will atach to wall + cable and u done izi gym save money
True .....thats what happen when anyone do a new exercise other than conventionals
Ya it happens.. Everyone will come n tell u that's incorrect 🤦🏻♂️😜
Yo have a great day✌️
Exactly 😂😂😂😂😂😂
He doesn't simply EXIT, he is one of the most versatile ACTOR ON EARTH you will ever witness. At the same time, HRITHIK CAN BEAT the BEST DANCER OF THE WORLD. So, stop humiliating Indians, whether you are one or not.
He doesn't simply EXIT, he is one of the most versatile ACTOR ON EARTH you will ever witness. At the same time, HRITHIK CAN BEAT the BEST DANCER OF THE WORLD. So, stop humiliating Indians, whether you are one or not.
HRITHIK DOES NOT simply EXISTS, rather EXISTS as THE WHOLE SQUARE OF (LEONARDO DI CAPRIO+MICHAEL JACKSON)!!
@@AmitKumarAlphaX i simply can't say anything man you are a real asshole😂😂 literally man you are.
I was Just being sarcastic and you be like I'm Inspire this guy for no reason.
I mean man you are a fucked up Bitch you really are
amazing, thanks for the info. I love how you broke it down into great detail.
I assume you don’t get out much
I’m getting back to the gym and back to your channel... I’m impressed on how your videos has improved 👏🏼
Go watch ath-leanx way better work our videos
I was literally talking to my friend about this problem and of course you a have a video with the solution. Thanks bro! Huge life saver
One of the most informative and simple to follow exercise video I've seen. And I've seen a lot.
This is so well put together thank you man!
Why do I have to put thank you?😐
Thanks for the video, I usually try to workout while on the job, I have as pretty unique job. I try to incorporate different workouts here and there to target certain muscle groups. Watching stuff like this gives me good ideas.
Top 10 exercises for wider biceps summary 💪
1. 1:11 Hammer curl using hammer curl bar - For brachialis.
2. 2:12 Alternating crossbody hammer curl - For brachialis.
3. 2:47 Rope crossbody hammer curl - For brachialis
4. 4:04 Concentration curl - For the short head.
5. 4:50 Incline dumbbell curl - For the short head.
6. 5:44 Wide grip cable ez bar preacher curl - For the short head
7. 6:42 Incline reverse grip cable curls - For the brachialis
8. 7:20 Reverse ez bar spider curl - For the brachialis.
9. 7:54 Outward bicep cable curl - For the short head.
10a: 8:27 Wide grip barbell cull - For the short head (If possible use an arm blaster).
10b: 9:10 Wide Grip Barbell curl on a preacher - alternative to wide grip barbell curl if an arm blaster is not available.
9:32 Extra - Train long head using narrow grip barbell curl, drag curls and incline dumbell curls for peak and height for an overall complete and full looking bicep.
Thanks
You don't get enough credit for this😂
There is already another guy who did it first
Love you buddy
Took screenshot 👆 of this comment its in detail thanks
the one channel that actually breaks down what excercises for each head, finally found, thankyou man.
Excellent!! Video! New variations I never seen. Thats always welcome to break up the same old thing. Plus target different area's of the muscle!! Thanks man!!
I’ve been looking for this for months thank you😭
I will sure try that at the gym. Thank you for the exercise tips.
Really great video!! Lots of good tips!!
Really good info my G!
Thank you for the tips . I knew most of the steps prior to the video but was skeptical about the result and effects , but will start them again . Thanks again.
It’s crazy how u know so much about working out and the best exercises to perform
Bro thank you for being so good at explaining! Subscribed to you! Thank you!
Good give great knowledege thanks for sharing
Exactly what I've been looking for. I will try some of these. Thank you!!
How did it go
@@AltezzaNikku 2 years to late, sorry man
Honestly the most helpful and understandable video I’ve seen so far hope it works as good as it sounds
Your channel is so useful
This is so unbelievably helpful!!
"No Pain... No Super Saiyan"
Well yeah, when you put it like that, I'm gonna train even harder now haha!
Not be mean
If it were possible....
Jesus Christ 😳
@@RonniethekingColenan77799 I get your point, that’s kiddy stuff
@@RonniethekingColenan77799 I respect it tho
I always feel like an ass dragging a bench over to the cable machines ....
LOL same....
i thought i was the only one who felt like that
Me too😂😂
It means gaand me Dum h
@@monkey.d.dragon6348 lol
This channel is awesome. This dude is super knowledgeable and intelligent
Very grateful that this amazing information is free.
I'm just getting back into lifting after recouping from a back injury and I've been doing spider curls into straight hammer curls into standard curls for each rep, but I think I'm going to go from spider into cross hammers into standard especially once my preacher mat gets here that should make sure I hit all 3 heads and isolate them. Thanks for the tip
I did not know sergio ramos had a channel on youtube 😂
He definitely look like him haha
He looks a bit like Alex Oxelade Chamberlane too 😂
But this guy doesn't seem like mardy cheat lol
Ahiiii.
Man I was thinking like he's dganger or something 2 Ramos in world
Good informations thanks as usual
Great tips man
1) Hammer Curl Bar (Brachialis) - 1:07
2) Alternating Crossbody (Brachialis) - 2:12
3) Rope Cross Body (Brachialis) - 2:48
4) Concentration Curl (Short Head) - 4:04
5) Incline Dumbbell Curl (Short Head) - 4:50
6) Wide Grip Cable EZ Bar Preacher Curl (Short Head) - 5:42
7) Incline Reverse Grip Cable Curls (Brachialis) - 6:43
8) Reverse EZ Bar Spider Curl (Brachialis) - 7:21
9) Outward Bicep Cabel Curl (Short Head) - 7:55
10) Wide Grip Barbell Curl (Short Head) - 8:29
Long Head Exercises) - 9:33
I see you have no comments on here.I am here to tell you that this is appreciated.
❤
Them shoulders are huge bro🔥
Thank u for sharing
So well explained, thanks
Alternating cross body hammer curls : 02:10
Concentration curl : 04:03
Incline dumb bell curl : 04:48
Very informative 👏 👏 👏 I'll definitely add these workouts on my next bicep day 💪
excellent stuff...pretty detailed and interactive
Really your videos are awesome
👍👍👍I like how they show how the different ways of using the equipment and how the different areas of the biceps should be exercised.
The explanation of the exact movement is very good since the new ones can make movements that cause them to be injured.
👏
Very useful indeed. Now that Covid19 has died down a bit here, I'll be going back to gym. Thank you for the knowledge.
so informative ....... thnx dude
Thanks man always super helpful
I think pull ups are great for the brachialis too
Also when doing concentration curls you can grab the dumbell offset to make the supination harder, increasing the work for the short head. If you don't grab it off centre it will be balanced and not have much if any resistance when you twist it.
I like to do ultra narrow pull-ups focusing on closing the elbow angle, I can really feel the brachialis working.
chin ups are the best thing for biceps
@@tommydee3765 I agree although some people may find other exercises work best for them
Thanks this is all definitely helpful 💪🏽
Thank you Sergio
Does anyone come back to this guy for tips and tricks?? Like this man has been the only person Ive been listening to during my journey and he’s helped me sooo much 🙌🏼🌞
I'm overwhelmed with so many exercises and variations! Doing all had me spend 5 hours in the gym but now I can swim across 100 yards with just 2 strokes!!
This is jokes LMAAOOO
be patient bro, chose few of these and you it will get you good results..
Now this is my new gym trainer... 😍😍😍😍😍😍
No he’s a fucking idiot watch Ath-leanx way better videos then this guy
Variations are really helpful
Wow The animations are very helpful 👍
conclusion : train triceps
naikie 123 true triceps make your arms way bigger
@@fuzzxi6068 bigger arms is not very good. makes your arms heavy and slow. not to even mention when its time to throw hands, you will get busted. its best to have a learner but more athletic physique. have them round shoulders and visible biceps, thats enough to look good and stay sharp for real situations.
@@juggernuts1000 not really
having more mass on your arms means that you can deliver more force with the same momentum as with arms with less mass.
Fighting is also not all about boxing. If you are big its much easier for you to wrestle with somebody. By the way there is a good reason why there are different weightclasses in fighting sports.
@@emil7837 ok you clearly know shit about fighting. you probably get your info on fighting from comics. i am an actual boxer. size makes you slower and damage the velocity. the most important thing in a strong punch is velocity. if you give in speed for size it will make the hit weaker. we had tons of bodybuilders coming into our gym, trying to punch and their punch had the power of a pillow. why? because they have 0 velocity and therefor the hit has no power.
juggernuts1000 my mans literally just said its not all about boxing lmao. wrestling always wins. if your a boxer and a wrestler gets a hold of you , youre gonna lose. no matter how good at boxing you are the wrestler is gonna win
Well Done! Very Informative Video!!
This man has gotten it spot on!, the best exersizes for all parts to the bicep
conclusion: Do every single exercise that exists on earth to train your biceps...
Literally. If more people just did weighted chin ups, straight bar curls and rows, it would go a loonngg way
Ca Chow just those 3 exercises?
@@its_james_fitness bull shit. You need to train different ways so your muscles can devolpe and grow.
@@validus5808 he's actually right, you only need about 2 or 3 exercises per muscle group, you just have to make sure you crush your muscles via weight and workout intensity, not via fatigue
Stupid is is what stupid does!
Anybody spot Hrithik Roshan ?
Like
Haa starting me
Yes. He is the best.
@Ashutosh Rai war movie ka hai 💯
0:03☺️
2 times
Thanks a lot man!
Awesome video
0:39 he is Hrithik Roshan 😎😎☺☺
While shooting the video in the gym , his face looks like : where is everyone...I'm all alone today...😄😄😄
Excellent! 👍🏿
Well detailed. Thanks man
HRX🔥
Where’s the guy who puts the time of the exercises
👋
Too many times to post! 10 biceps workouts shown.
Up top. 👆🏼
@Hunter smith lol
Its in the description lmao
Tnx man for better information🙏🙏🙏🙏
Awesome video man, thanks.
+100 respect for my man wearing a Dragon Ball Z workout shirt.
Give advice on biceps when you can talk with your arms down
I got uh😂
Ur videos are super helpful and reassuring
Fantastic video
00:04 oh damn boi.. that's Hrittik!😁
00:39 even here
Damn, I was thinking about this earlier today
Great video
U gyz are great. keep up the good work💪
I’ll summarize this video into a more concise statement that we all probably already knew: your arms have multiple muscles and you have to train them all if you want bigger arms.
BrandenRay thanks mate❗️
BrandenRay I mean it’s called 10 exercises so I’m guessing most people are here for the exercises
@@yemzog7309 ouc!!
The alternating cross body curls are called C-Curls by the wat
By the wut
Thx brother To This information
Thank you sir💪
Normal comment with a normal amount of likes
LEGEND
That’ll just make you look smaller over all as well as looking like a douche
Step 2: Go to GYM and work out hard.
Fire Fist step 3: repeat for reps
This is true. The right shirt will make you look huge and your arms huge.
im very sorpriced that you didnt include the neutral grip chin up!!! the side of my arms get totally toasted by that exersice alone and you get the added benefit that its a compound exersice!!!!
You’re right bro this guy is fucking stupid he doesn’t know what he’s talking about to watch ath-leanx for actual work our videos that will help
@@NadiTheg that doesn't mean he's stupid
@@andrei-ur7jj Exactly. Sounds like someone's jealous. I watched this video 3 times so I remember everything. How is he stupid? This video was helpful.
I totally agree my guy, I would definitely include neutral grip chinups cos I have been doing them for 5-6 months and my arms definitely gotten bigger. More importantly, ALL OF MY ARMS in general have increased in size. Especially the backs of them. Plus insane definition. He obviously hasn't been doing them last ng enough to see results.👍👍👍🏋️
Great video.
Very nice education on correct 👍 formation and technique.
I'd love to know how you would space these workouts out on a day where you do chest as well? Wouldn't it be impossible to do 9 of these workouts with multiple sets or is your advice more so to incorporate these bicep workouts on different days? Do you have a plan on how you space them out? Great video and thx for the tips!!!
Do biceps with back, do triceps and shoulders with chest
I think you space then out. Definitely do bicep with back day. And do 3 workouts each muscle. So total of 6 for that day. You could do more if you want. But dont overwork yourself. Also just keep your muscles guessing and switch up the workouts all the time
@@HGGutz I think you ment 3 exercises for each muscle group, also, you shouldn't change workouts that much, it's right to keep your body guessing, but you should do that by adding weight (about 5 to 10 lbs per week or so). You should only change workout once you see progress, about 3 or 4 months, it can even go to 6 months or a year to do so, depends by individual.
Do biceps and triceps Mon'-Wed-friday. Do supersets.
Dude, how long did it take you to edit your video? There are so many goddamn edits every single scene. Its both super impressive and slightly overdone tbh (don't @ me, just an opinion). Anyway props to you, it was a good video and all correct information so far as I can understand.
Just thinking that
thanks so much bro bro i lovie the video
Really helpful!,thanks bro
Sir if I may say, your channel by far has been the best for me! I am a very awesome wannabe weightlifter! But I’m also visually impaired! I have a niece I disease called retinitis pigmentosa‘s, and the way you explain things it makes it so much easier for me to follow! Thank you for all that you’re doing
Exercise not only changes your body. It changes your mind, attitude & mood
This video is a terrible example tho 😂
So do drugs
Thanks, buddy! That worked for me. Just changed the angle for usual biceps exercises ;)
Wonderful explanation
Insane editing and content!!!!! Hit like for gravity transformation hardwork!!!!!!
0:39 Hrittik's entry on war movie.
Great Video! Thanks!
Helped a lot 👍🏻
That first men was Mr Hrithik roshan and again that smart actor from bollywood and his movie scene from Bang Bang and 2019 movie War!
Experience of lots of year in just 10 min 🙂 ...wonderful
Very informative.Will try few of this at the Gym.Thanks
Thanks for all the awesome videos Coach, learning a lot :). I Just saw the Video "10 Exercises All Men Should AVOID!" and regarding the leg exercises, most of them, i´m doing at the Gym :/ . Is it possible to make a video with the best exercises for legs to avoid back or knee injuries ? Thank for all the information and videos!
Hrithik looking awosome now i starting my gym again