How can I widen my biceps?: Most people work on increasing the height of the arms by building the bicep peak. This is a good approach, but it neglects the arm muscles most impacting bicep size.
Even if you build your biceps to the height of Mt. Everest, they won’t be as impressive if you train them for solid width!
The brachialis muscle is responsible for the most biceps width…It’s the most neglected part of our bicep routine!
The brachialis is located on the upper arm and crosses the elbow. Its only function is to control the flexion of the elbow.
The biceps share this function but are also responsible for the supination of forearms and flexion at the shoulder.
We’ll find the brachialis so that you know what to look for when developing muscles. The brachialis muscle is located beneath the biceps and can be felt if you palpate the outside. A muscle located between the triceps and the long head on the biceps may be able to pop out.
This muscle may be sore because it is a common trigger point in upper-body exercisers. It is impossible to isolate the brachialis because both the biceps and brachialis perform the same function at the elbow.
There is one key difference in how the brachialis works compared to the biceps we can use to favour the brachialis.
The brachialis muscle is more robust in the middle of the range of motion. It contributes more to the elbow flexion at the beginning of the third to the half of the range of an elbow bend.
However, the biceps are more muscular from the middle of the range. [How can I widen my biceps?]
7 best exercises that you can perform to widen your biceps
- Barbell Curls
- Dumbbell Curls
- Hammer Curls
- Preacher Curls
- Concentration Curls
- Incline Dumbbell Curls
- Zottman Curls
1. Barbell Curls
The goal is not to break through your shirt sleeves. Although that would be pretty cool if you’re into it. It’s not just about looking good.
The best biceps exercise prepares you for major pulling movements; think pull-ups and deadlifts. The barbell curl has been a biceps staple for many years. This is everything you need to know about the barbell curl.
BarBend content is intended to be educational and should not be construed as medical advice. It is always wise to consult a medical professional before starting a new diet or training program. We are not medical professionals.
These opinions and articles are not meant to be used as a diagnostic tool or for the prevention and/or treatment of any health problem. These articles are not a substitute for consulting with a medical professional.
Bodybuilders try to gain as much muscle as possible while losing weight. Bodybuilders are concerned with every muscle, so they pay as much attention as to their chest or back exercises.
Barbell curls can be loaded heavier for more incredible overall growth. This is a good choice for anyone looking to sculpt their body. [How can I widen my biceps?]
2. Dumbbell Curls
Hold a dumbbell in your hand with the palm facing up. Slowly curl up the dumbbell by bending your arm while keeping your elbow near your body.
Slowly lower the weight back to its starting position. You will feel tension in your muscles at the front of the upper arm.
Swing your elbow or arm when you do biceps crunches. Keep your wrist rigid and straight. You may injure your elbow if you flex your hand as you bend your arm.
Biceps curls can be done while standing or seated. Alternating arms can be used to work both biceps. This exercise also challenges your core and stability. One set of 12-15 repetitions should be sufficient for most people.
Remember to keep your wrists straight and rigid throughout the exercise for best results. Keep your movements controlled and smooth.
Wanted to get bigger “guns?” The biceps curl is an exercise that’s well-known for its ability to increase strength and definition.
This exercise can be performed with various equipment, including dumbbells or kettlebells. It can also be done using resistance bands, cable machines, barbells and/or barbells. Curls are a joint exercise in upper body strength training. [How can I widen my biceps?]
3. Hammer Curls
Many people who engage in resistance training want bigger biceps. The biceps are visible and add to the size of the arms. The standard biceps curl is known for its emphasis on the bulge in the biceps.
The hammer curl, however, is an excellent exercise for improving the overall size of your arms. The hammer is a deceptively easy exercise, but proper form is essential.
You can modify the hammer curl in many ways. This article will hopefully encourage you to incorporate this fantastic exercise into your daily routine.
You can add more mass to your arms by doing hammer curls. This is because you can lift heavier weights with the grip position. It’s also an excellent exercise for building strength in the three muscles that bend your arm.
The neutral grip of the hammer curls (palms together) results in a slightly different muscle activation pattern than the traditional biceps curl, done with palms up. The hammer-curl grip helps to focus more on the head of the Biceps.
This curl type is also easier to tolerate if you have shoulder or forearm discomfort. Shoulder pain is often caused by injury to the long head ( 1 Trusted source). It can alleviate the pain by adjusting your forearm while working your biceps. [How can I widen my biceps?]
4. Preacher Curls
The preacher’s curl is an excellent exercise to bulk up your biceps. However, using an EZ bar may not be the best choice for everyone. Follow this technique to build biceps that aren’t going to rip your elbows off.
Marc Lavallee has experience as a tactical fitness trainer and training Canadian military units for the Search and Rescue Technician program (SAR Tech).
He is currently a coach for a police agency. Marc explains in this blog how to do preacher curls according to your anatomy for noticeably larger biceps with no pain in your elbow.
The preacher curl has been around for a long time and is often used to finish a back/biceps or arms workout. You typically load the EZ-curl bar in the bar holder to perform this exercise.
However, I’d like to share some tweaks to a better set-up that will help you get bigger biceps and not risk injury.
The EZ bar biceps are only as good as your training age. This is the amount of time you have spent in the gym.
You may not experience any nagging wrists, shoulders, or elbow injuries if you have been training effectively and smartly throughout your career. [How can I widen my biceps?]
5. Concentration Curls
Your biceps workout will be rushed if you rush to the dumbbell rack and grab the first weights you see. Then, you immediately start curling.
Focusing on your form will help you to get the best muscle-building benefits. Concentration is one of the best methods to achieve this. Concentration curls are a great way to do this.
The concentration curl is an antithesis to sloppy, rushed repetitions performed before a weight rack mirror. You want to focus on the biceps instead of racing through each set to pile up volume.
The concentration curl is one of the most common problems that men have. For example, you may believe that the dumbbell must touch your shoulder. Do not do this.
It would help if you only curled up as high as possible before your triceps start to lose contact with your thigh.
You’ll engage your biceps if your forearm remains higher than parallel with the ground. You’re only harming your biceps if you go beyond this point.
Concentration curls are an outstanding biceps exercise that only requires a weighted barbell and a bench. This basic bicep curl works the brachialis. You’ve seen “meatheads” in movies and TV shows doing a bicep curl, which involves lifting a dumbbell between your legs slowly and smoothly.
Concentration curls can be done by anyone. So get started now for strong, toned upper arms. [How can I widen my biceps?]
6. Incline Dumbbell Curls
Dumbbells are the most common dumbbells used for this exercise. Barbell-free weights (also known as adjustable dumbbells) can also be used, but you should be careful to not hit your upper arms when curling up. Kettlebells are another option. You can also use kettlebells.
Use resistance bands if you want to challenge yourself with more resistance. Start by holding the band with both hands, one side each.
Hold the opposite side down on your lap and alternate biceps curls. Start with five pounds, and increase the weight as your strength increases.
Dumbbells are preferred over traditional curls to achieve the maximum definition of your biceps. You should still include both exercises to achieve a better overall definition.
If you do the same daily exercises, you will lose definition and risk plateauing. You could also be putting yourself at risk of injury.
Your trainer will be the best person to ask for advice on what bicep exercise to do to achieve your fitness goals.
Consult a physical therapist or healthcare professional to ensure you do these strength-training exercises safely. [How can I widen my biceps?]
7. Zottman Curls
Guys love doing biceps curls. It is a fact. We don’t have any polls or studies to support this assertion. Still, we challenge you to walk into any gym and spend a few moments on the free weights floor. Undoubtedly, someone will grab some dumbbells and start pumping.
What is one exercise that could be better than the classic biceps curl for guys looking to build up a set of muscular arms proportionately?
An underrated variation, but it will also allow you to work on your forearms. The Zottman Curl is what we’re talking about.
The Zottman Curl is not a new-age, hyper-technical exercise. It’s been around since the 19th century when George Zottman, an old-time strength trainer, developed it. He wanted to work the biceps and brachialis in one motion.
You’ll see even more significant gains from your curling workout once you implement this technique. You’ll need to be patient and concentrate on each lift phase.
This is important for every exercise. But it’s especially so with the Zottman Curl because the concentric and eccentric parts are oriented differently.
The twist is what makes this exercise so effective. You’ll rotate your wrists instead of lowering the dumbbell like you would typically do in a curl.
Be sure to keep both elbows positioned on either side of your torso. Because your forearms may not be as muscular as your arms, lower the dumbbells at least two counts to emphasize the eccentric part of the lift.
After each rep, lower the dumbbells slowly and with control. This is what makes the Zottman Curl different. [How can I widen my biceps?]
Conclusion:
Focus on exercises that work both your biceps’ short and long heads. Examples include hammer curls, concentration curls and, wide-grip, barbell curls.
To stimulate muscle growth, maintain good form, and gradually increase the resistance. Compound movements such as pull-ups or rows can help to engage the biceps and promote arm development.
Consistency in your exercise routine, nutrition, and adequate rest are essential to wider biceps. [How can I widen my biceps?]
How can I widen my biceps?: FAQ
1. What does it mean to “widen” your biceps?
Ans: When you say that your biceps are more expansive, they’re bigger and thicker. They will appear more prominent and more developed when viewed from the side.
2. Should I focus on heavy weights or higher reps for widening my biceps?
Ans: Combining heavy weights with higher reps can have a positive effect. Heavyweights (4-6 reps), while higher reps (8-12) focus on endurance and muscle growth. Include both methods in your workout.
3. How does nutrition impact bicep growth?
Ans: For muscle growth, proper nutrition is crucial. Consume enough protein to help repair and grow your muscles and a healthy diet with carbohydrates, fats, vitamins and minerals.