Making my biceps WIDER?

[HamMach1]

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?

[DiamondDelts]

Wide grip curls
Hammer curls on preacher bench
Reverse curls on preacher bench

[Iaskwhynot]

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

[Iaskwhynot]

Wide grip curls
Hammer curls on preacher bench
Reverse curls

And from what i would guess would be a motion which has the hand ending up wider then the shoulder at peak contraction would probably be your best bet. So the wide grip to try for sure

[buffgrk]

it takes time, just be patient

[laalz]

thats funny ... to add width to the bicep i always tried close grip barbell curls because i thought it targeted the 'outer' bicep .... hmm.

[SuperMate]

^
u got it wrong brah

[buffgrk]

^
u got it wrong brah

no "brah" he doesnt have it wrong

[laalz]

no "brah" he doesnt have it wrong

didn't think so

[gekkoboy14]

^
u got it wrong brah

ur wrong trapz dude

[NDMarts]

Hit up some reverse curls to get the brachilis bigger. Alot of people neglect that part of the arm.

[RooRooTJ]

Hammer curls and Hammer Preacher Curls worked well for me

[laalz]

Hammer curls and Hammer Preacher Curls worked well for me

Hammer preacher curls ... ah i haven't tried that.

[RooRooTJ]

Hammer preacher curls ... ah i haven't tried that.

They are great. It always me to go real heavy and I can really feel it on the outside.

[HamMach1]

Awesome. I'll give those hammer preacher curls a go and continue doing my reverse curls and what not and give some of these other ones a try.

[dparm99]

Keep in mind you're not going to have wide biceps if they're only 14", work on increasing their overall size.

[CaMDaDDY]

work your forearms too, that'll add girth to your arm
Reverse ez bar curl
Hammer curl
Wrist curl

[buffgrk]

Keep in mind you're not going to have wide biceps if they're only 14", work on increasing their overall size.

x2 <-----------

[hulkinout]

no "brah" he doesnt have it wrong

Agreed. Us Greek bodybuilders know what we're talkin' bout. :-D

[Wilky88]

A solid biceps workout? Don't bother with trying to get the biceps wider, just concentrate on increasing overall biceps size, and the width will come. This means wide, narrow, hammer and reverse grips - and a combination of the before, e.g. narrow hammer curls, or wide reverse grip curls.

[DiamondDelts]

Agreed. Us Greek bodybuilders know what we're talkin' bout. :-D

Damn and all this time I thought you were some buff Italian dude with man cleavage.

[BobDaNob]

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.

You should DEFINITELY head to your local supermarket and/or bookstore and flip to the back and check it out - it sounds like just what you're looking for.

[Emmortal]

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.

You should DEFINITELY head to your local supermarket and/or bookstore and flip to the back and check it out - it sounds like just what you're looking for.

Hi Flex magazine writer.

[BobDaNob]

Hi Flex magazine writer.

Pssh, I wish. Then I could quit my ****ty night job and spend time with my boy.

But I reiterate - great article.

[HamMach1]

Damn some awesome advice in this here thread. I'll defintely give a bunch of these a try.

How many exercises do you guys recommend for the biceps?

[buffgrk]

Damn and all this time I thought you were some buff Italian dude with man cleavage.

LOL, i thought he was italian too!

[buffgrk]

Damn some awesome advice in this here thread. I'll defintely give a bunch of these a try.

How many exercises do you guys recommend for the biceps?

depends on the person really, there are alot of variables.. you just have to see what works for you, you can start by doing about 9-12 sets for biceps and work from there, also alternating rep schemes work well too

[2uantuM]

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.

[Botch]

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

the hammer curl is the closest exercise you can get to isolating the brachialis muscle.

[Tyciol]

This is more of a guess, but if you massaged the area apart (maybe get someone else to do it with 2 hands) to help break up adhesions, maybe that'd help? Muscles usually build 'up' but they probably spread out slightly as they get bigger too.