How to Grow Your Biceps WIDTH (Nobody Does These!)
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- เผยแพร่เมื่อ 27 เม.ย. 2024
- 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.
Nice ive got a exam Tomorrow
Good luck bro
Good luck broskie
Gl man
Oh shit i have a final statistics exam tomorrow
*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
Yes I'm surprised he skipped that completely
What exercises train the brachialis?
@@stippie1559 Hammer curls, Pulls Ups (especially neutral grip)
The first exercise was for the brachialis….
@@srai0711 that is not an exercise that isolates the brachialis
i love the editing, when the cable gets set on fire, that was fire!
It was indeed fire
Quite literally... fire
If you need a bigger arm, focus on your triceps.
True, biceps are only visible when we pose. But in the rest position the triceps majorly define our arms.
@@soliditylearner8016what
Really needed this,
We want a video on tricep as well
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.
Who want new list of push pull legs workout 🤚
Send
You look like you’ve never lifted in your entire life
I love the science of everything!! It helps to understand and adjust the movement to get best work out!! ❤
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
I WAS SEARCHING FOR THIS LIKE 3 HOURS AGO, THANKS
love the visuals and explanation makes it so easy to understand 1+
Bro I had a massive growth in one month and less work out after watching you videos amazing❤️❤️❤️
Nice man!
I really appreciate the visuals you put in your videos !
The animations showing internal/external rotation force when using a barbell were the best I've ever seen in a fitness video.
Dude, those animations are evolving! Excellent job on the video and content 💪
Great Video Bro. Love your content.
Amazing info thank you. I could feel the difference in targeted fibers immediately.
this is just what I needed
Just tried the two dumbbell recommendations, can confirm it works. My outer biceps hate me right now.
Learned a lot, thank you!
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.
I will watch it ❤
excellently eplained, thank you once again!
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, 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.
This man is a genius!!
Thank you Jeremy. I’m after flabby arms. This sounds so logical. Love the information!!
Why you skipped brachialis?
Technically not part of the biceps but I agree practically it’s in the same conversation. It just would have made the discussion a lot longer. Also the brachialis works more than the biceps on pulldowns, chinups and rows so it’s arguably not that big a deal if you skip it.
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 :).
*ThIs guy i like his content clean and understandable*
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?
Great video! I absolutely love it! Thanks 😊
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 😂
Fantastic insights!
Thank you. Tried it and it’s great
Thanks for this, now I have to turn to my side to walk past the fridge😊
😂
Don’t understand
@@Sllee93 doorway is narrow, and he has become wide, so he has to turn to his side
Hey Jeremy what time do you usually usually upload
@@swapnilmankame thanks
You are a real one
i like your content: connecting science, anatomy and experience
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....
I did the cable curl variation. Really felt the burn. Give it a try!
Been looking for a way to make my biceps longer bc my short head is naturally more protonate. Thanks!
This is 💎 i definitely going to try 💯✅
Thank you!
Nice bro, I am five weeks in my work out
No money curl - DB curls in the scapular plane. Looooove the feel of that I also do that with a incline bench
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
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 😂❤
I think this is the wrong way to think about bicep training. Think it’s more effective to consider elbow position. Variations such as Preacher curls (elbows forward), basic barbell or EZ bar curls (elbows neutral), Bayesian cable curls as shown here (elbows behind)…push for progressive overload on those and you will develop all the biceps you want.
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.
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.
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
I was doing my curls as alternating between hammer and supinated, but now I might do alternating long & short head.
Bro is saving lives
Simply need of the hour❤❤❤
Another great video! Jeremy, how many situps should we do?
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!
dude your arms have GROWN recently. WOW
We need Triceps workout
Great video
Jeremy make a video on ABS ❤❤❤
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.
Thank you
Who else is watching this as a Calisthenics athlete?😂
Here😂
Here like just do weighted chin ups and hammer curl
What level of calisthenics do you do primarily?
@@riobell2539 what do you mean?
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!
My long bicep head hit me 😂😂.
great video! could you do one for triceps as well?
We need a video going straight to the workout for these
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.
jeremy never dissapoints 😁😁
Just keeps copying.
Shame you didn't mentioned Hammer Curls. For me that works perfectly fine. Four sets regular curls, then some other exercise, and at the end of my routine 4 sets of Hammer Curls.
Sets or reps?
How many reps in one set
@@harukio7265 I mean, that is really up to your level. I am still fairly new. I recently upped the weight and went to 15 reps, but then improved the range of motion a little and i am down to 13. I still don't feel sore, so i don't think it is to much.
@@harukio7265 I do 4 sets with 13 reps regular curls and then later 4 sets with 13 reps hammer.
best back workout video?
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 (:
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.
Regarding the standard curls - supinated and hammer curls, is it redundant to do both? Or do they work different heads?
so if i do concentration curls I'll be activating the short head and long head just as much as behind the body curls for long head on the cable machine according to the graph? So concentration curls are 2 for 1?
Also, if I'm doing concentration curls does it matter in terms of muscle growth if I use cable or dumbells?
Quality
thx
From your graph wouldn't an internal rotation curl work both heads of the bicep sufficiently?
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.
Same, skinny looking head on but to the side it is very wide. Same problem. This video is excellent. Cant wait to try tomorrow 😎
@@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.
@@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😅
@@schonkigplavuis8850 i hope these exercises work out for us 😌
@@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.
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
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
Day1: Dumbbell curl
Day 2: Barbell curl
Day 3: Cable curl
Day 4: EZ Curl
Day 5: Preacher curl
Day 6: Machine curl
Day 7: Rest
😎 perfect summer routine
What about the brachialis ? Isn’t this the bicep muscle essential for a wider arm 💪
brachialis is not even part of the biceps. It is called BIceps cause it has two heads which are the long and short head.
Agreed
Can you please do a video about how to grow bigger calves
Why didn’t you mention the brachialis? Hammer curls etc, you need do be doing these to make biceps look thicker
Plss make a video for weight gain in forearms
the dumbell methods, are both incline variations, what is with hammercurls ?
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.
soooo what is the “control”… like activation of short/long head in the incline bench dumbbell curl
What about doing hammer curls in the concentration curl position? Does that have a neutral activation or does it still just target inner bicep?
Love your videos but wish they came with chapters..
You scared me with the bicep split fake out 😅😂😂
I have a dumb noob question, but can't find the answer anywhere! If you are doing a 10 exercise routine of 10 reps x 3 sets each, do you - 1. do #1-10 (10 reps each) all the way through and repeat x 3 total? Or is it 2. #1 x 3 sets, #2 x 3 sets, etc.? Jeremy, I don't think even you have clarified this and you are my main source of info. In fact, everybody just sez, "8-12 reps, 3 sets." But both of the above choices satisfy that. TIA!
Off topic, which exercise is more glute focus between deadlift or squart
Every form of curl will work ur biceps you don’t need all these variations. If you want bigger biceps get stronger at preacher curls,barbell curls, behind the back cable curls, and hammer on a bench
I’m gonna swap out my seated palms out dumbbell curls for the cable version