How To Get Wider Biceps

Best Way On "How To Get Wider Biceps"

"Best Bicep Workout for Men/Women"

Today, you'll be learning how to develop wider biceps. Biceps contain two muscle groups, the short and long head. Some exercises will help shape and define your biceps and technique is surely important when it comes to building a nice peak and wider biceps. Stretching is one of the keys to developing nice biceps, so don't forget about it!

Best Bicep Exercises: How to get wider Biceps

Bicep Exercises & Workouts for Bigger Wider Biceps

The Exercises below are linked to a specific video based on that exercise. If you need to see a demonstration on how to perform certain exercises, such as the ones below, click on the name and it'll direct you to a youtube video.

The brachialis

The brachialis is also a muscle within the biceps, we train it but sometimes we don't focus on it enough. You train the brach. during the hammer curl movements. Playing around with the hammer curl in other variations will improve and define your brachialis.

1) Concentration Curl. 

With this exercise, you place a lot of tension or stress on the bicep. When you're elongating the bicep, it stretches and it creates micro-tears and which translate later into gains. So, the key is to go with a full range of motion, not a limited range. You'll see some people and athletes use a limited range of motions and that's because they want too. However, I'm telling you, if you want some nice biceps like mines, you have to stretch out the muscle. A lot of people do not realize that stretching the muscle during workouts and/or after is important for muscle growth.

2)Hammer Curls (with ~5s eccentric): 3 sets of 6-8 reps

Hammer Curls is a must for your bicep training. As mentioned earlier, it trains the brachialis, so it's important to do lots of curls with heavy dumbbells. Switch over to resistance bands to attack the muscle in a different fashion.

3)DB Incline Curls (no supination): 3 sets of 6-10 reps

Incline curls will place a lot of stress on the biceps,  you have to sit on a bench that is adjustable or find some way to get into incline position; 

4)Behind Body Cable Curl (no supination): 3 sets of 6-10 reps

I love this exercise. I can feel my bicep, my whole arm working. Do this with resistance bands or with a machine and you'll be making those gains!

Short Head Bicep Exercises:

DB Hammer Curls (with ~5s eccentric): 3 sets of 6-8 reps
Concentration Curl (with supination): 3 sets of 6-10 reps
Spider curl (with supination): 3 sets of 6-10 reps

How To Stretch Your Biceps

Stretching your biceps beforehand or after can be beneficial for you. If you got tight shoulders, it could be a tightness in your biceps. It's also ideal to stretch your bicep after a workout to increase the elongation and to improve blood flow. 

When it comes to stretching your biceps, this is what you're going to do. 

No weights? Bodyweight Exercises for Biceps

Don't have any weights or resistance bands? Don't worry, bodyweight exercises can build biceps, too.
  1. Pull-Ups / Narrow Grip Pull Up. Pull-ups place a lot of stress on the biceps, great for developing strong and big biceps. Also, using different variations will help place different stress on different muscle groups.
  2. Face Pulls. Face pulls demand a lot of attention from your biceps, only experts can perform this movement for serious gains.
  3. Inverted Rows. This can be done at the park, home, etc. This is great for training your biceps.
  4. Isometric Bar Hold. Hold still when you're holding yourself up in midair to train the biceps.
  5. Push Up Variations. Playing around with different push-up angles can attack different muscle groups. 

When your biceps are nice and full of blood, hold your contraction for at least 5 seconds or longer to increase the pump to develop bigger and rounder biceps.
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