Are there certain exercises that help make biceps specifically wider? Or do they just get wider with time?
I currently do:
DB curls 3x10
EZ bar curls (close grip) 3x10
Cable reverse curls 3x10
Hammer curls 3x10
And I switch in other exercises for my biceps almost every other, or every 2 bicep days. Are there any specific things I can do to emphasize on width?
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Thread: Making my biceps WIDER?
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11-16-2008, 11:20 PM #1
Making my biceps WIDER?
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11-16-2008, 11:32 PM #2
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11-16-2008, 11:43 PM #3
Unless i am mistaken you would be trying to add mass to the brachialis?
They are contracted with teh biceps brachii during the curl, and all its varitaions. I looked for a while to try and find an exercise that isolates it, or slightly isolates it. Couldn't
So just try concentration curls, reverse curls, preacher curls, barbell curls, hammer curls, arnold curls... Just try to add overall mass is my only suggestion. Hope that hepls
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11-16-2008, 11:45 PM #4
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11-16-2008, 11:48 PM #5
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11-17-2008, 01:46 AM #6
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11-17-2008, 02:49 AM #8
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11-17-2008, 03:43 AM #9
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11-17-2008, 04:13 AM #11
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11-17-2008, 04:42 AM #12
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11-17-2008, 04:58 AM #13
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11-17-2008, 04:59 AM #14
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11-17-2008, 09:58 AM #15
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11-17-2008, 03:38 PM #16
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11-17-2008, 03:50 PM #17
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11-17-2008, 04:41 PM #18
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11-18-2008, 12:22 PM #19
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11-18-2008, 12:40 PM #20
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11-18-2008, 01:25 PM #21
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11-18-2008, 02:47 PM #22
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The current issue of Flex, the one with the UFC guys on the cover, has the legendary Lee Haney talking about this exact problem in detail.
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11-18-2008, 03:00 PM #23
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11-18-2008, 03:06 PM #24
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11-18-2008, 11:29 PM #25
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11-19-2008, 02:38 AM #26
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11-19-2008, 02:39 AM #27
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11-19-2008, 06:44 AM #28
I don't think there are any exercises to specifically target width of the bicep. However, making sure you hit the brachialis, long head, and short head of the bicep will help guarantee that each "half" of your bicep grows equally, and thus giving you width. Basically, just workout with a lot of variation in your bicep workout to hit all heads.
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11-29-2008, 08:59 AM #29
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11-29-2008, 12:44 PM #30
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