What is it that you should do to get wider biceps that nobody else does? This is probably the secret that you are missing to blow up your arm’s gains.
Achieving wider biceps is a goal for many fitness enthusiasts, not just for the aesthetic appeal but also for the added strength and functionality. While genetics play a role in muscle shape and size, understanding the anatomy of the biceps and targeting specific exercises can help you enhance both the width and overall development of your biceps.
The information used for this article is largely based on a video shared by Jeremy Ethier. Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 6.5 million subscribers and he delivers clear information with sound background research.
In this guide, we’ll delve into the bicep anatomy, discuss effective exercises, and provide a structured workout plan to help you achieve your goal.
Unbelievably Effective Science-Backed Arm Exercises You’ve Never Seen Before
What You Should Do to Get Wider Biceps That NOBODOY Else Does
The biceps brachii, commonly known as the biceps, consist of two heads: the long head and the short head. The long head is located on the outside of the arm and contributes to the peak of the bicep, while the short head is on the inside and provides overall thickness. Recent studies suggest there may be more complexity to the bicep structure, but focusing on these two heads is essential for targeted growth.
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Key Exercises for Bicep Width
To effectively target and widen your biceps, it’s crucial to incorporate exercises that emphasize both the long and short heads. Here are some of the best exercises:
1. Cable Curls in the Scapular Plane
Target: Long Head How to Perform:
- Stand up straight and bend your elbows to a 90-degree angle.
- Turn your wrists outward as much as you can, aligning your arms with the scapular plane.
- Perform curls with a cable machine, ensuring your elbows stay tucked to your sides.
- For added resistance, position the cables slightly above wrist height.
Benefits:
- Increased Activation of the Long Head: EMG studies have shown that performing curls in the scapular plane activates the long head of the biceps up to two times more than the short head. This is crucial for enhancing the outer thickness of the bicep, giving it a wider appearance.
- Enhanced Muscle Stretch: Adjusting the cable height adds more tension at the start of the movement when the arm is straighter. This increased stretch at the beginning of the curl leads to more muscle growth due to the additional range of motion.
- Continuous Tension: Using cables provides constant tension throughout the movement, unlike free weights where tension can decrease at certain points. This helps in maximising muscle activation and growth.
2. Concentration Curls
Target: Short Head How to Perform:
- Sit down and rest your elbow against your inner thigh.
- Perform curls, bringing the dumbbell across your body towards your opposite pec.
- Focus on the internal rotation of your arm to maximize short head activation.
Benefits:
- Isolation of the Short Head: Concentration curls are highly effective for isolating the short head of the biceps, which runs down the inside of the arm. This exercise is excellent for increasing the peak of the bicep, giving it a fuller look.
- Improved Mind-Muscle Connection: By focusing on the movement and contracting the bicep through the range of motion, you can improve your mind-muscle connection, leading to better muscle recruitment and growth.
- Minimized Cheating: The seated position and support from the inner thigh reduce the likelihood of using momentum, ensuring that the biceps do most of the work.
3. Incline Dumbbell Curls
Target: Long Head How to Perform:
- Set an incline bench at a 45-degree angle and lie back with a dumbbell in each hand.
- Allow your arms to hang down fully extended and perform curls.
- Keep your elbows steady and focus on the stretch and contraction.
Benefits:
- Enhanced Stretch and Range of Motion: Incline dumbbell curls place the biceps in a more extended position, providing a greater stretch and increased range of motion. This maximizes the engagement of the long head, leading to better development of the outer bicep.
- Reduced Shoulder Involvement: The incline position helps to minimize shoulder movement, focusing the effort solely on the biceps. This isolation can lead to more efficient and targeted muscle growth.
- Promotes Balanced Growth: Incorporating incline curls can help ensure that both heads of the biceps are being worked evenly, promoting balanced muscle growth and preventing any asymmetries.
4. Close-Grip Barbell Curls
Target: Long Head How to Perform:
- Use a barbell with a close grip, about shoulder-width apart.
- Curl the barbell while keeping your elbows tucked to your sides.
- Ensure your arms are externally rotated, focusing the effort on the long head.
Benefits:
- Long Head Emphasis: Close-grip barbell curls emphasize the long head of the biceps due to the positioning of the elbows and hands. This helps in developing the outer portion of the biceps, contributing to a wider arm appearance.
- Improved Muscle Symmetry: Regularly incorporating close-grip curls can help in balancing the development of both the inner and outer biceps, leading to more symmetrical muscle growth.
- Versatility and Accessibility: Barbell curls are a staple exercise that can be performed with minimal equipment, making them accessible and easy to incorporate into any workout routine.
Read Also: Why The Best Bicep Exercise is NOT Curls
Each of these exercises targets specific parts of the biceps, enhancing overall width and fullness. By understanding and incorporating these exercises into your routine, you can effectively work towards wider, stronger biceps. The key is to maintain consistency, proper form, and a balanced approach to training both the long and short heads of the biceps.
Watch the video from Ethier below to have visual cues on how to perform each of the exercises mentioned above and what you should do to get wider biceps that nobody else does.
Widening your biceps is not just about lifting heavy weights but understanding the anatomy and targeting the right exercises. By incorporating the recommended exercises and following a structured workout plan, you can effectively enhance the width and overall development of your biceps. Remember, consistency and proper form are key to achieving your fitness goals.