How to Grow Your Biceps WIDTH (Nobody Does These!)
Is it possible to get wider arms? Isn’t this just genetics? Can you really build wider biceps through your bicep workout? Well, once you understand the anatomy of the short head biceps and long head biceps, you'll see it's possible. And after strapping some electrodes to my arm, I found the best exercises you need to include in your biceps workout. Without further ado, here’s how to get wider biceps.
Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group:
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Before diving into how to get wider arms, let’s talk biceps anatomy. There are 2 heads of the biceps that when well developed, give it that full and wide look. The long head is the muscle on the outside of your arm - providing that outer-thickness. And the short head runs down the inside - giving you more of that inner-peak. Now whenever you do any bicep exercise, both heads are being used to some degree. But, if you know how to target one more than the other, you can not only create more effective, targeted bicep workouts but you can also prioritize the part of your biceps that may be lacking.
To find out what exercises target each of the two bicep heads, I used the EMG machine and found that the long-head was activated 2x more than the short head when performing curls in what’s known as “the scapular plane”. To get in this position, all you’ve gotta do is stand up straight, and bend your elbows into a 90-degree angle. Then, while keeping your elbows at your sides, turn your wrists outward as much as you can. So, if you want to really target the outer part of your biceps in your bicep workout, I recommend performing cable curls in this position.
Just stand a few steps in front of the cable machine and then a small side step towards your working arm; keep your arms in that scapular plane, with your elbow tucked into your side; and use the resistance from the cable to keep your arm locked into position as you curl. For even better results, you can move the cables up by about 2-3 notches to around wrist-height. But if you don’t have access to cables, you can always replicate this movement with dumbbells.
The second part to getting wider biceps: the short head. While the long head is emphasized by external rotation, the short head is emphasized by internal rotation. And one of the best exercises that applies this arm position is a concentration curl. You just sit down, pick up a dumbbell, and then perform a curl while resting your elbow against your inner thigh. To really nail down the arm path of the short head, just think about it as if you’re doing the curl across your body and towards your opposite pec.
The only potential downside with this exercise is that it’s most challenging near the top position of the curl when the biceps are almost fully contracted. Remember, we ideally want an exercise that’s hardest near the bottom. Luckily, you can easily accomplish this by using an incline bench or a preacher curl bench, but angling your body sideways against it, and curling the dumbbell across your body towards your neck.
Wondering if there’s anything you can do with a bar during your bicep workout to target one head or the other? When I tested close grip curls with EMG, the long head had more activation relative to the short head because your arms are trying to externally rotate. The opposite happened with a wider grip. Because your arms are now trying to internally rotate, the emphasis shifts to the inner part of your biceps. But my personal recommendation is that you use these exercises with caution, as I’ve found they can place a lot of stress on your joints. So if you have dumbbells or cables handy, take advantage of those instead.
Ok, now which exercise should you focus on, in your training? When it comes to how to get wider arms, my advice is to prioritize whichever head seems to be lagging the most. Now the easiest way to find out which head is lagging is literally just in the mirror, and see which side looks less developed. Or, just test out both exercises and see which one you find more challenging and gives you the better pump. Let me know what you guys notice with your biceps, but in my case, I noticed my long head was less developed, so I’ll now be spending more time on it to try and bring up some of the outer width. Practically, this just means that, if I'm doing 3 bicep exercises each week, I'll focus 2 around the long-head and 1 around the short-head.
Of course, if you're still a beginner, I’d recommend you just focus on following a solid routine that builds your biceps big enough to the point where you’d be able to recognize if one head was less developed than the other. The easiest way to do this is just to follow a comprehensive program that nails all the basics and lays it all out for you.
Пікірлер: 458
Nice ive got a exam Tomorrow
@augustusgute4251
Ай бұрын
Good luck bro
@skmdabdullah7116
Ай бұрын
Good luck broskie
@Jimhasahandle
Ай бұрын
Gl man
@Malik_ly
Ай бұрын
Oh shit i have a final statistics exam tomorrow
@drewblazecertifiedpersonal9788
Ай бұрын
*an exam
Jeremy’s animations keep getting better and better. The overlay during the barbell curls was 🔥.
Don't forget the brachialis, its gonna push the long head of the biceps more forward, giving you that thicker wider 3D arm
@MihirS84
Ай бұрын
Yes I'm surprised he skipped that completely
@stippie1559
Ай бұрын
What exercises train the brachialis?
@MihirS84
Ай бұрын
@@stippie1559 Hammer curls, Pulls Ups (especially neutral grip)
@srai0711
Ай бұрын
The first exercise was for the brachialis….
@Extra6621
Ай бұрын
@@srai0711 that is not an exercise that isolates the brachialis
i love the editing, when the cable gets set on fire, that was fire!
@Offsetxocuh
Ай бұрын
It was indeed fire
@HomieHomer
Ай бұрын
Quite literally... fire
Really needed this, We want a video on tricep as well
@Amonger01
19 күн бұрын
Reverse grip cable pulldowns, shoulder height, its Perfect for triceps
I love that you actually reference the fact that you are learning more and adapting your workout videos based on your increasing knowledge
New viewer and I really enjoy how well you display the muscle groups along with the lifts while you explain them. I think you do it really well and it clicks with me in a way no other trainer class has. I dont know why but as someone who has been focusing consistency of training and diet over technical knowledge I really need this now
New JE video means it's gonna be a good day. Thanks for the info Jeremy! Excited to try these!
I've incorporated these exercises into my routine about 2 months ago based on info from other Jeremy videos. I can definitely say that he is right. The cable curl and concentration curl has added more "roundness" to my bicep where prior it was "taller". Also, 100% agree on the joint strain. When I do boxing I can feel the pain in my joints when I throw my jabs and hooks after arm day. I'll probably start easing off these exercises to prioritize my boxing performance, but if you're just bodybuilding then you should be okay.
@heliosmediafilms
20 күн бұрын
also concerned about the joins, everybody says you should not go into much extent to protect the joins
I love the science of everything!! It helps to understand and adjust the movement to get best work out!! ❤
Dude, those animations are evolving! Excellent job on the video and content 💪
I really appreciate the visuals you put in your videos !
Dude. Scapular plane curls are a whole new burn. My biceps are so thin, so I might be patient zero for this. Thank you, JE.
love the visuals and explanation makes it so easy to understand 1+
Thanks, Jeremy. I did some close-grip barbell curls last week using the EZ bar and had some different soreness I hadn't felt before. Just shows how you've got to switch things up from time to time.
No weight and I felt this just sitting in the store. That feels like it really hits. Thanks, will start it Monday 😀. Keep it going, you’ve put out some great vids lately; on a spring streak :).
Learned a lot, thank you!
excellently eplained, thank you once again!
Great video Jeremy, I tried the first dumbell exercise a few months ago and I can say it definitely works. Can we get a tricep video next?
Thank you Jeremy. I’m after flabby arms. This sounds so logical. Love the information!!
Great video! I absolutely love it! Thanks 😊
Amazing info thank you. I could feel the difference in targeted fibers immediately.
Great Video Bro. Love your content.
Thanks for this, now I have to turn to my side to walk past the fridge😊
@StevenSkarentzos
Ай бұрын
😂
@Sllee93
Ай бұрын
Don’t understand
@swapnilmankame
Ай бұрын
@@Sllee93 doorway is narrow, and he has become wide, so he has to turn to his side
@ivanzhune5911
Ай бұрын
Hey Jeremy what time do you usually usually upload
@Sllee93
Ай бұрын
@@swapnilmankame thanks
this is just what I needed
You’re the Goat of YT gym vids fr 🔥got a specialised workout for every muscle group 💪🏿😎 now all I need is an intelligible Filipino gym bro to make an updated version of a full body workout split with all this new information 👀🙏🏿 or sumn like that 😂
I WAS SEARCHING FOR THIS LIKE 3 HOURS AGO, THANKS
I've only been out of the gym for 6 months but crazy to see theres already different preferences to exercise selection (for the biceps here) since then
This is very useful info, and I can confirm. My left arm has less developed short head, probably due to scoliosis so even when I did individual curls, I was putting effort in long head for left, and short head for right since I was placing my left arm a little behind the torso, I didnt even notice until I saw this video
This is incredibly informative 👍👍
The animations showing internal/external rotation force when using a barbell were the best I've ever seen in a fitness video.
Fantastic insights!
Nice man!
Thank you. Tried it and it’s great
Bro ya video’s have come a long way, ain’t seen any since 5yrs ago😂 keep sharpening your craft as I will my workouts 💪🏾🫡
Bro I had a massive growth in one month and less work out after watching you videos amazing❤️❤️❤️
lol, this lines up perfectly, as I have arms tomorrow. Def trying that cable variant.
*ThIs guy i like his content clean and understandable*
This man is a genius!!
I did the cable curl variation. Really felt the burn. Give it a try!
You are a real one
Another great video! Jeremy, how many situps should we do?
This is 💎 i definitely going to try 💯✅
Thank you!
i like your content: connecting science, anatomy and experience
Amigo uffff que buenos videos gracias por seguir con tan buena calidad justo en momentos donde uno no sabe que hacer en el gym jajaja gracias y mucha tranquilidad y equilibrio en su vida.
Just tried the two dumbbell recommendations, can confirm it works. My outer biceps hate me right now.
Hi there . I have been incorporating the exercises from your channel and have made good progress just from these videos . Thank you for that. I noticed there isn’t a single video on Calves and hamstrings. Could you make some on these as well? Love from Bharat!
I was doing my curls as alternating between hammer and supinated, but now I might do alternating long & short head.
Great video
No money curl - DB curls in the scapular plane. Looooove the feel of that I also do that with a incline bench
I'm 50 and new to your content. I'm trying to get back into shape, do you have videos for chest and ab workouts? would be greatly appreciated.
If you need a bigger arm, focus on your triceps.
@soliditylearner8016
Ай бұрын
True, biceps are only visible when we pose. But in the rest position the triceps majorly define our arms.
@marcelnowak402
Ай бұрын
@@soliditylearner8016what
@HakimBeyYT
10 күн бұрын
it’s not the height I struggle with it’s the width. from the front you can just see the long, slender arms but from the side my bicep peak is good and my triceps are well pronounced
@spartacusptolemaida
9 күн бұрын
@@HakimBeyYT just use different variations my brother. Try close grip and wide as it recommends in the video. I always recommend triceps cause people often focus on bicep peaks which most of the time is generic and they neglect their triceps which will give them a fuller arm.
Who else is watching this as a Calisthenics athlete?😂
@Kiyokatagiri
Ай бұрын
Here😂
@kazimhussain2672
Ай бұрын
Here like just do weighted chin ups and hammer curl
@riobell2539
Ай бұрын
What level of calisthenics do you do primarily?
@OGTennyson
Ай бұрын
@@riobell2539 what do you mean?
@nightcoreyan607
27 күн бұрын
Same
I will watch it ❤
My short head is absurdly bigger than my long head, thankfully my bodyfat is really high so it really doesnt look too weird but if i slimmed down it'd be immediately noticeable. Def gonna some of these exercises out, thanks for the tips!
Jeremy I’ve been watching you for a while now… I pray every week that you make a building Calf muscles vid. Please grant me this wish 😂❤
Been looking for a way to make my biceps longer bc my short head is naturally more protonate. Thanks!
I'll use this the next time I do bicep curls
Simply need of the hour❤❤❤
You got me with 6 days biceps split
I like the anatomy fact points I have 5 connective points showing on my bicep but I'm at like 10 % bodyfat at the moment yet still active moderately like i try lift heavy at l3ast 1 day a week, looking to put weight on so these are helping out
I recommend Two bicep sessions per week (especially when training to failure). 1.1 - 3x Bar Curls (basic battle tested) 1.2 - 3x Unilateral DB Preacher Curls (stretched position training ) -48 to 72 hours rest in between- 2.1 - 3x Hammer DB curls (brachial training) 2.2 - 3x Unilateral Cable Curls with this video’s update of doing them wide (stretched position outer long head training).
Thanks bro I'm gonna try those scapular plane curls as I normally do a lot of concentration curls so I feel like my long heads are lacking which is noticeable in the mirror to a minor degree although I did like 5 sets of hammer curls today xD
Thank you
I have a way wider short head than long head so this really helps
For concentration curls you can simply lean your body so that your arm and elbow is resting on your knee at an angle similar to how it would with a bench.
dude your arms have GROWN recently. WOW
for me i target the long head by variations of hammer curl sometimes i do straight hammer curls and then sometimes i do inwards and i also do drop sets on this since this part can handle more force.. and i do single hand preacher curls for the short head by supinating my grip more than normal. just remember to go lighter on this and go till failure on both of them and i do this after a back workout so yea i feel like its enough.
Bro is saving lives
Thanks.
Wow simply just wow bro you are doing a excellent and brilliant video bro telling about how to get wider biceps and keep it up and keep up the good work as always and take care Keep smiling always
Nice bro, I am five weeks in my work out
Have you ever made a video about exercises to improve your practical strength for real life purposes? I find that my home and gym workouts yield gains to sized and my strength for specific exercises but comparably less for practical activities like, for example, moving furniture or other awkward loads.
Regarding the standard curls - supinated and hammer curls, is it redundant to do both? Or do they work different heads?
This might also apply but not sure since I’m new to the gym. I personally prefer doing bicep curls with an EZ Bar because it’s easier on my shoulders and I’m able to adjust the gap between my hands.
Doing starting tomorrow
"6 day bicep split" bro got me in the first half 💀💀💀
the dumbell methods, are both incline variations, what is with hammercurls ?
I definitely lack a lot in the long head, so this video is really useful 👍 will definitely be implementing more scapular plain exercises Still, I don't this measuring impact with the EMG machine while you're the only subject is the most "scientific" method of testing it
Who want new list of push pull legs workout 🤚
@dilipkhankal8669
Ай бұрын
Send
@b-rare
Ай бұрын
You look like you’ve never lifted in your entire life
@Haise-san
Ай бұрын
@@b-rareHow do you know? You can guess their body just from the neck alone?
@nahfr.
24 күн бұрын
@@b-rare dont be a loser
@harivetri1503
21 күн бұрын
@@b-rare how about now kid👶.am having a experience of 11 yrs in this field😂😂😂. maintaining tha aesthetic body for nearly 8 yrs . And yeah say hi to ur mama 🛏️👌👈
Got me with the 6 day bicep split
Love the animations! Major credit to whoever does them I know it's a ton of work, but totally worth it, doesn't go un-appreciated !!
What ist your opinion about FST-7 workout Routine Can you make a Video about IT pls
great information! is also possible with chin ups with close grip and wide grip? let me know what are you thinking (:
Jeremy make a video on ABS ❤❤❤
What about doing hammer curls in the concentration curl position? Does that have a neutral activation or does it still just target inner bicep?
We need Triceps workout
the editor needs a raise
@YusufEbr
Ай бұрын
For what? Making this guy seem more than he is? He hasn't grown in years and gives the same crap advice.
That 6-day biceps split almost got me, I was like "Jeremy!???" 🤣🤣🤣
I can't believe i've never fired this out./ thank you so much, this will be a game changer. I train brachialis more than the bicep short head, but my arms still look skinny. Maybe combining brachialis, shorthead and long head will give me more depth. I also weigh 58kg so really i won't ever get BIG, but at least look fuller.
@Five_31
Ай бұрын
Same, skinny looking head on but to the side it is very wide. Same problem. This video is excellent. Cant wait to try tomorrow 😎
@schonkigplavuis8850
Ай бұрын
@@Five_31 the day after tomorrow is arm day! i'm gonna test what's happening! I stood in front of the mirror today and indeed notice, yes the long head is pretty decent. But the short isn't even visible LOL.
@Five_31
Ай бұрын
@@schonkigplavuis8850 i need to create a routine like you eventually but i myself only notice a little bump on the short head. Its pretty sad. But ive only been at the gym for 2 months and I’ve doubled in size. Used to weigh 155 a few months ago, now weigh 174, thanks to protein powder, pre workout, lots of carbs, calories and fat. Btw i have a high metabolism. As you can tell, im proud of myself hehe😅
@Five_31
Ай бұрын
@@schonkigplavuis8850 i hope these exercises work out for us 😌
@schonkigplavuis8850
Ай бұрын
@@Five_31 I bulked from 55-64kg. I highly reccomend you NOT to do this. You know what happened to me? after going back to 55kgs again, my underchin didn't go away. The fat cells in my belly remained enlarged and my skin made sort of bumpy. And my chest is permanently ruined with fat that's not going away. Just be patient. 2 months means nothing. Please please PLEASE don't a dirty bulk. I weigh 58kg again.
concentration curl is even better without resting on the leg but keeping it in the air., bent over and do the concentration curl. You forgot the brachialis....
Plss make a video for weight gain in forearms
I bought the program a while ago, would we get an updated version? My version still has the seated bench.
thx
The best
We need a video going straight to the workout for these
Hey Jeremy , very good video . I can do better editing in your videos which can help you to get more engagement in your videos . Pls lmk what do you think ?
jeremy never dissapoints 😁😁
@taomahNEGEV
Ай бұрын
Just keeps copying.
LMAOO I was flexing my biceps infront of the mirror and then I did this move 2:47 and figured out that i need to do biceps curl with wider hand open and then 5 minutes into youtube this pops on my page.