How to Get Wider Biceps (WORKS EVERY TIME!)

  • Published: 22 July 2018
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    If you have skinny biceps that you want to make wider, then you are going to want to watch this video. Here, I’m going to show you the best way to widen your biceps and get bigger, thicker arms in the process. Many times people focus on the height of their arms by working on building up the bicep peaks. While this is an approach that is sound it is not the only one. Incorporating brachialis work into your arm workouts is something you do not want to forget to do.

    The brachialis muscle is situated beneath the biceps and is slightly visible if you flex the arm and palpate on the outside of it. Just underneath your long head of the biceps is a muscle that might be popping out a bit that is located between the biceps and triceps. This is the brachialis. The function of this muscle is to flex the arm.

    Unlike the biceps however, this is its only job. The biceps on the other hand will supinate the forearm and flex the humerus at the shoulder while still helping to flex the elbow. The main difference however is that due to the fact that a muscle is strongest in its midrange, the brachialis is going to be more strongly contributing to elbow flexion in the beginning third to half of an elbow bend and the biceps will kick in more strongly from the midpoint up.

    Since the two muscles share a common function it is impossible to get one to be removed completely from the action of flexing the arm. That said, there are things you can do to favor the action of the brachialis by slightly defavoring the contribution of the biceps by impairing its preferred action. This can be achieved by pronating the forearm primarily.

    You have probably heard that the hammer curl is a great exercise for building up the brachialis and thickening the muscle beneath the biceps to help push it outward and give you thicker looking arms. That is correct, however many times people don’t perform the exercise properly and don’t see the results they should from doing it. The key is the positioning of the forearm and elbow during the movement. Instead of just keeping your hand in neutral with your knuckles pointed straight ahead, fold the arm against the chest and pronate the forearm. From here, simply flex and extend the elbow to lift and lower the dumbbell. This will really ignite the brachialis while minimizing the contribution of the biceps to the movement.

    There are other exercises you can do that will accomplish this as well. One of them is a modification on the greatest upper body builder there is, the pullup. Rather than doing chinups which have a high contribution of biceps because of the supinated forearm required to do the exercise, you would want to do a pullup. But not just any pullup. Instead, take a very close grip on the bar and aim to close down the angle of the elbow joint as you pull rather than worrying about getting your elbows behind your body.

    This movement can be done from a inverted row position as well if it is too difficult to do while hanging from a bar. Either one is going to light up the brachialis and have you filling up those shirt sleeves in no time.

    If you are looking for a science based step by step workout plan that helps you to build muscle by getting the most out of every exercise you do, head to and get the ATHLEAN-X Training System. See how training like an athlete and taking your training more seriously can speed up the gains you get and help you keep them for years to come.

    For more videos on how to build bigger biceps and the best bicep peak exercises, be sure to subscribe to our channel here on RUclip at
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Comments • 2 664

    ATHLEAN-X™   8 months back

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    • Don Herbert
      Don Herbert  1 months back

      Jeff What exercise is good for wider quads?

    • Joseph Dukes
      Joseph Dukes  2 months back

      Jeff your right bicep is bigger than left srrynotsrry

    • James Madison
      James Madison  5 months back

      ATHLEAN-X™ in need of workout plans with the consideration of having a bad back. 2 bulging disc operations.

    • Abdallah Elhaj
      Abdallah Elhaj  6 months back

      Hammer Curls!

  • David khalifa
    David khalifa  2 days back

    Really helpful

    • tunis5000
      tunis5000  2 days back

      Also reverse ezbar curls

      • hungry4more1
        hungry4more1  3 days back

        Thanks I hope this works lol I’m a decent size guy but from the front my arms look small as shit

        • Corey Mason
          Corey Mason  3 days back

          Can you do an underhand close grip on the pull-up and get the same benefits??

          • Bob Pattison
            Bob Pattison  1 weeks back

            I just turned 68, over weight and low energy. What the best thing I can do to start turning back the clock.

            • Wyatt Pringle
              Wyatt Pringle  6 days back

              Bob Pattison anything would help you, walking would be extremely beneficial. Walking vs running puts your body at a fat burning pace, but you wouldn’t have a lot of muscle growth.

              The biggest thing is motivation yourself, if you were watching this video, you’re on the right track.

          • Matt's guitars
            Matt's guitars  1 weeks back

            Love these videos

            • Tamer Said
              Tamer Said  2 weeks back

              Thx a lot💓💓

              • Ahmad

                Could you make a master tip for legs

                • F0rg0tteN
                  F0rg0tteN  2 weeks back

                  I have a problem. (14yr old, 70kg's, around 15% body fat, 173cm height) I can do 35 proper push ups in a row, can do around 5 narrow pull ups, but can't do a single normal pull up. My lats are too weak. Does anyone have a suggestion to how i can train the lats without any equipment?

                  • kbrownfocus
                    kbrownfocus  2 weeks back

                    Damn..... I took bad advise 15yrs ago, took the cross body curl out of my workout, was told it was a wasted curl...... Should've never listened to the person whom told me that..... Great vid

                    • Jacob Isla
                      Jacob Isla  3 weeks back

                      Is a reverse curl a bad exercise?

                      • chillisdinho
                        chillisdinho  3 weeks back

                        Who dislikes this?!?

                        • Andrew Travis
                          Andrew Travis  3 weeks back


                          • Medico Pro
                            Medico Pro  3 weeks back

                            The bottom line is that whenever you flex the arm with pronated forearm, the brachialis is in action. Now, try to apply this knowledge and assimilate it into your workout.

                            • SUPER hoffMAN
                              SUPER hoffMAN  3 weeks back

                              Brilliant video. Thank you

                              • Viet Nguyen
                                Viet Nguyen  3 weeks back


                                • Tu Madre
                                  Tu Madre  3 weeks back

                                  one paper cut away from death

                                  • Me rcy
                                    Me rcy  3 weeks back

                                    0.5 speed at 0:28

                                    • lol lol
                                      lol lol  4 weeks back

                                      this better work im 16 and been bulking a little more than a year then i started my cut and 3 months later my arms are still really big but only when i flex them theyre wide but when i dont flex them theyre big but thin ish i need this workout thanks jeff keep up the good work of science exercise and nutrition

                                      edit:just tried it i only did one workout but 2 sets each on em hammer curls 10 reps and bodyweight brachillias curls on pull up bar lying down 10 reps and brachillias curls with dumbells 2 sets 10 reps i did see a significant change i feel like i need to grow them i just saw more of a pump that would probably where off
                                      so something jeff forgot to say was in order to achieve wider biceps look for growth in them wich means failiure on them reps and essentials aminos leucine for one is the best gfor muscle growth take with hmb even better

                                    • One Punch Man
                                      One Punch Man  4 weeks back

                                      Increase girth but for the biceps😁

                                      • Lee But
                                        Lee But  4 weeks back

                                        Thanks. I'll try those exercises out. My biceps seem short as well.

                                        • Pillsburry Doughboy
                                          Pillsburry Doughboy  4 weeks back

                                          4:47 my mans face vein

                                          • KK foundation
                                            KK foundation  4 weeks back

                                            Bicseps sidhi kese kare sar
                                            Meri 💪 thodi tedi he
                                            Kese ho sar plizz sar batao

                                            • Rick Thompson
                                              Rick Thompson  4 weeks back

                                              Jeff, can you do a Training video for skinny ‘shins’. Like this particular routine, with the lack of width in bicep, I find, no matter what I do, the appearance of my legs are let down by my skinny shins (no width). Please help. Regards Rick

                                              • I'm actually the Stig
                                                I'm actually the Stig  1 months back

                                                I fucking love this dude!! So well spoken and easy to understand!

                                                • TheDolphin Lord
                                                  TheDolphin Lord  1 months back

                                                  Omg I’ve want wider biceps forever

                                                  O it’s actually just hard work who could have thought that lmao

                                                  • John Wick
                                                    John Wick  1 months back

                                                    Stop spitting on me

                                                    • Drew Fskl
                                                      Drew Fskl  1 months back


                                                      • Baptist Trest
                                                        Baptist Trest  1 months back

                                                        My upper back muscles around my neck are rediculusly large how do I get a stinging pain out of them how do you stretch them?

                                                        • J mags
                                                          J mags  1 months back

                                                          How do u make bicep longer after bicep surgery?

                                                          • Smokey MIA
                                                            Smokey MIA  1 months back

                                                            You can tell he coaches athletes by the way he stands with his legs open

                                                          • Clyde Smith
                                                            Clyde Smith  1 months back

                                                            What do you think of the Zotman curls? I have been doing them for a month and
                                                            love them and they pump they give my bi ceps

                                                            • New York Savage
                                                              New York Savage  1 months back

                                                              How many workings sets do the Brachialis need i know biceps other small muscles is 12-15 or would i do 5-7 ish working sets

                                                              • Thomas Brown
                                                                Thomas Brown  1 months back


                                                                • Steven Enno
                                                                  Steven Enno  1 months back

                                                                  I’m glad I had the opportunity to have a certified friend for a trainer who actually know what he’s doing. Everything he’s taught me I hear again from Jeff.

                                                                  • amit kapoor
                                                                    amit kapoor  1 months back

                                                                    Bhosdk mukar gya

                                                                    • rap lopez
                                                                      rap lopez  1 months back

                                                                      3:33 what I came here for. Bodyweight.

                                                                      • Furn333
                                                                        Furn333  1 months back

                                                                        Definitely hammer curls

                                                                        • Fapte despre Știință
                                                                          Fapte despre Știință  2 months back

                                                                          How wide your biceps are?

                                                                          • Teriyaki Chicken666
                                                                            Teriyaki Chicken666  2 months back

                                                                            Anyone noticed Jeff standing with his legs stretched far apart in front of the camera?

                                                                            • Mudassar Salgar
                                                                              Mudassar Salgar  2 months back

                                                                              Hi brother, I want to know how can a diabetic person grow muscles and build good physique. As you know he can't consume more carbs. So what would be the best diet and best workout.

                                                                              • Prashant Vikal
                                                                                Prashant Vikal  2 months back

                                                                                Close grip reverse grip ezbar curls

                                                                                • Riley Freeman
                                                                                  Riley Freeman  2 months back

                                                                                  Why not use both at the same time

                                                                                  • Rotator Cuff
                                                                                    Rotator Cuff  2 months back

                                                                                    Jeff is my #1 go to guy for anything fitness. His videos have greatly helped me understand and develope a stronger and healthier body. Thanks Jeff, love from Puerto Rico🇵🇷✌🔥

                                                                                    • Cody Lenz
                                                                                      Cody Lenz  2 months back

                                                                                      I'm glad that you included exercises to add to the xero program. All i have is a pull up bar so its nice to get some more variations

                                                                                      • Osama Akhtar
                                                                                        Osama Akhtar  2 months back


                                                                                        • Frank Owens
                                                                                          Frank Owens  2 months back