What You Should Do to Get Wider Biceps: Tips from Fitness Experts

To get wider biceps, one must engage in specific exercises that target the brachialis and brachioradialis muscles. These muscles are located beneath the biceps and are responsible for pushing the biceps outwards, resulting in a wider appearance. While bicep curls are a common exercise for building bicep muscles, they do not necessarily target the brachialis and brachioradialis muscles.

Here are some tips on what you should do to get wider biceps:

• Incorporate hammer curls into your workout routine. This exercise targets the brachialis muscle and helps to push the biceps outwards, resulting in a wider appearance.
• Use a neutral grip when performing bicep curls. This will shift some of the work away from the biceps and onto the brachialis, further increasing the biceps’ width.
• Focus more on the lowering part of the exercise. Slowing down as you lower the weight activates the brachialis more and reduces the work on the biceps, which can make your arms look wider.

Understanding Biceps Anatomy

Muscle Groups and Functions

The biceps muscle in the upper arm has two parts called heads. It helps to bend the elbow and turn the lower arm. One head starts from a bump on the shoulder blade called the supraglenoid tubercle. The other head starts from a part of the shoulder blade called the coracoid process. Both heads connect to a bump on the radius bone called the radial tuberosity.

Role of the Brachialis and Brachioradialis

The brachialis muscle is found under the biceps and helps bend the elbow. It starts from the front of the upper arm bone (humerus) and attaches to the front part of the elbow bone (ulna).

 

The brachioradialis muscle is on the forearm and also helps bend the elbow. It starts from a ridge on the side of the upper arm bone (humerus) and attaches to a pointy part of the forearm bone (radius).

 

When building wider biceps, it is essential to understand the role of the brachialis and brachioradialis muscles. These muscles are often overlooked but can significantly contribute to the appearance of wider biceps. You can create the illusion of wider biceps by targeting these muscles through specific exercises, such as hammer and reverse curls.

Essential Biceps Exercises

To develop wider biceps, performing exercises that target the muscle from various angles is essential. Here are some of the most effective biceps exercises that can help you achieve your goal:

Curl Variations for Width

• Hammer Curl: This exercise targets the brachialis muscle, which is located under the biceps. By developing this muscle, you can add width to your biceps. Hold a dumbbell in each hand and keep your palms facing your body to perform this exercise. Curl the weights up to your shoulders, keeping your elbows close to your body.
• Concentration Curl: This exercise focuses on the top part of your biceps to make them look more defined. Sit on a bench with a dumbbell in one hand. Put your elbow against your inner thigh and lift the weight up towards your shoulder.
• Preacher Curl: This exercise focuses on the lower part of your biceps, which can give you a fuller arm shape. Sit on a preacher’s bench and grab a barbell with your palms facing up. Lift the barbell towards your shoulders, keeping your elbows resting on the bench.
• Barbell Curl: This exercise works your entire biceps and helps build muscle. Stand with your feet apart and hold a barbell with your palms facing up. Lift the barbell toward your shoulders, keeping your elbows near your body.

Isolation vs Compound Exercises

When it comes to biceps training, both isolation and compound exercises have their place. Compound exercises such as chin-ups and rows are excellent for building upper body strength and can indirectly target the biceps. Isolation exercises such as curls, on the other hand, are specifically designed to target the biceps and can help you achieve a more defined look.

Optimizing Your Workout Routine

Training Volume and Frequency

To get wider biceps, it’s essential to optimize your workout routine. One key factor to consider is training volume and frequency.

• Aim for 2-3 bicep workouts per week.
• Each workout should consist of 3-4 exercises targeting the biceps.
• Perform 3-4 sets of each exercise, with 8-12 reps per set.
• Increase the weight gradually over time to continue challenging the muscles.

Incorporating Supination and Flexion

These movements help target the brachialis and brachioradialis muscles, contributing to the biceps’ overall width.

• Include exercises such as hammer, reverse, and concentration curls in your routine.
• Focus on keeping your wrists neutral or supinated during these exercises to target the brachialis and brachioradialis muscles.
• Gradually increase the weight over time to continue challenging the muscles.

Advanced Training Techniques

Utilizing Eccentric Movements

One technique for promoting greater bicep growth is eccentric movements. Eccentric movements involve lowering the weight slowly and under control. You can do this by using a heavier weight than you would normally use for a given exercise and focusing on the lowering portion of the movement.

Research has shown that eccentric training can lead to greater muscle damage and hypertrophy than traditional training methods. In addition, eccentric exercise has been shown to increase strength and power, making it a valuable tool for athletes and bodybuilders.

To incorporate eccentric training into your bicep workout, try the following:

• Use a 10-20% heavier weight than your average working weight.
• Perform the concentric (lifting) portion of the exercise as usual.
• Focus on lowering the weight slowly and under control. It should take 3-5 seconds to complete the eccentric portion of the movement.
• Repeat for 2-3 sets of 6-8 reps.

Exploring Grip Variations

Another way to target the biceps is by exploring different grip variations. By changing the position of your hands during an exercise, you can shift the emphasis onto other parts of the biceps.

Two grip variations that can be particularly effective for promoting wider biceps are the neutral and wide grip.

The neutral grip involves using a grip where the palms face each other. This grip emphasizes the brachialis muscle, which lies underneath the biceps. To incorporate the neutral grip into your bicep workout, try the following:

• Perform the exercise as usual, but use dumbbells or a barbell with a neutral grip.
• Focus on squeezing the dumbbells or barbell together as you lift, engaging the brachialis muscle.
• Repeat for 2-3 sets of 8-12 reps.

The wide grip involves using a grip with wider hands than shoulder-width apart. This grip places more emphasis on the outer portion of the biceps. To incorporate the wide grip into your bicep workout, try the following:

• Use a barbell with a wide grip or an EZ curl bar with a wider grip than usual.
• Focus on keeping the elbows close to the body and lifting the weight using the outer portion of the biceps.
• Repeat for 2-3 sets of 8-12 reps.

Nutrition and Recovery Strategies

Diet for Muscle Mass and Width

To get bigger biceps, you need to eat right. Eating enough protein is super important for growing your muscles. Experts say you should aim for 1.6-2.2 grams of protein per kilogram of your body weight. Also, make sure you eat enough calories overall. It’s suggested to eat 250-500 extra calories every day to help your muscles grow the best they can.

Importance of Sleep and Rest Days

Resting your muscles is as important as working them out to get bigger biceps. When you rest, your muscles can repair and grow stronger. It’s best to take at least one rest day each week and mix up how hard and how much you work out to avoid overdoing it.

 

Sleep is also really important for muscles to recover and grow. When you sleep, your body releases growth hormones that help your muscles get bigger. To help your muscles grow the best, try to get 7-9 hours of sleep every night.

Frequently Asked Questions

What exercises can increase the width of the biceps from the front view?

• Exercises targeting the brachialis and brachioradialis muscles can help increase the biceps width from the front view.
• Hammer curls, reverse curls, and preacher curls are effective exercises that can help target these muscles.

What are effective bicep workouts to do at home to increase width?

• Chin-ups and pull-ups are effective exercises that can be done at home to increase bicep width.
• Resistance band and hammer curls with dumbbells can also be done at home to target the brachialis and brachioradialis muscles.

Which dumbbell exercises are best for achieving wider biceps?

• Hammer curls and reverse curls are effective dumbbell exercises for achieving wider biceps.
• These exercises target the brachialis and brachioradialis muscles, which can help increase bicep width.

How can I target the long head of the bicep for increased muscle width?

• Incline dumbbell and concentration curls are effective exercises for targeting the long head of the bicep.
• These exercises can help increase muscle width by targeting the upper portion of the bicep.

What role does genetics play in bicep width development?

• Genetics can play a role in bicep width development.
• Some individuals may have a genetic predisposition to wider biceps, while others may have to work harder to achieve the same results.

How much time is typically required to see noticeable increases in bicep width?

• The amount of time required to see noticeable increases in bicep width can vary depending on genetics, diet, and exercise routine.
• However, with consistent training and a proper diet, individuals can typically see noticeable increases in bicep width within several weeks to a few months.