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  1. #1
    Albanian Hero emiljano's Avatar
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    how do you get thicker biceps???

    by thicker i mean when you standing straight and the the width from left to right.cuz i have high peaking biceps most pll would think my biceps measure bigger than they are. note I have small bone structure.
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  2. #2
    rusty hands make me happy goodLIFT's Avatar
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    i beleive curls but i could be wrong...
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  3. #3
    X Lifter X's Avatar
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    good ol bb curls db curls and hammer curls but if you really wanna make yours bigger bust ass on those tris consdiering they make up 2/3 of the arm
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  4. #4
    Albanian Hero emiljano's Avatar
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    i odnt mean make them like bigger i mean wider.

    stand straight in the mirror dont lfex nothing look at your bicep dont look at how long it is look how big it is from left to right (and id ont mean the side)thats what i wnat to get bigger the width of the bicep
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  5. #5
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    closed grip curls
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  6. #6
    Registered User tatortotajigalo's Avatar
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    Originally Posted by XrD11
    closed grip curls
    is that on a straight bar or curl bar???
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  7. #7
    Registered User Contract Killer's Avatar
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    Originally Posted by emiljano
    by thicker i mean when you standing straight and the the width from left to right.cuz i have high peaking biceps most pll would think my biceps measure bigger than they are. note I have small bone structure.

    try getting new parents, this way you can be born again with better genetics. Until then you can just keep lifting weights like the rest of us and it will all fall into place eventually. There's no magic answer, if there was a magic answer, we'd all have perfect arms.
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  8. #8
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    yeah man i agree, its all about your body type/genetics. just make sure you hit each bicep muscle hard each work out, and dont forget about the triceps either - they make up 2/3 of your arm
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  9. #9
    Registered User northernLad1's Avatar
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    I tried hammer grip exercises and they seemed to help a bit. Hammer DB curls, hammer grip pullups etc.
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  10. #10
    Registered User bape's Avatar
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    If you want thicker arms its not about the bicep. You got to train the medial head and long head of the triceps. This will make your arm thicker and not wider
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  11. #11
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    Originally Posted by northernLad1
    I tried hammer grip exercises and they seemed to help a bit. Hammer DB curls, hammer grip pullups etc.
    yeah dont listen to those *******s who say it goes directly to your genetics.. cuz it doesnt.. since i started i had large peaked arms but not very wide.. i started doin diff variations of exercises and now my arms are considerably wider... try doing palms facing inward WG pulldowns on back day, hammer pullups, hammer curls.
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  12. #12
    Registered User iridebikes247's Avatar
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    You can't totally fix having thin biceps but believe me you can make a difference. Genetically I have a great bicep peak but I also noticed I was lagging in terms of bicep thickness. To help fix the problem do hammer curls, reverse curls, and you could give close grip curls on a barbell a try. The key is to hit your muscles on a different angle. What I mean by this is experiment with new ways to hit the muscle and I'm sure with a proper diet you will see a change.
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  13. #13
    Registered User -stefan-'s Avatar
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    Originally Posted by XrD11
    closed grip curls
    yupp thatīs it the biceps is splited in 2 and when you do closed grip curls you train the outher part of the biceps

    if you donīt belive me see the fitshow, in one of the war of the world episodes they talk about it.
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  14. #14
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    Originally Posted by latspread
    yeah dont listen to those *******s who say it goes directly to your genetics.. cuz it doesnt.. since i started i had large peaked arms but not very wide.. i started doin diff variations of exercises and now my arms are considerably wider... try doing palms facing inward WG pulldowns on back day, hammer pullups, hammer curls.
    please, no one said it was directly your genetics. relax
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  15. #15
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    Genetics do play somewhat of a role of your biceps shape, how do you think Arnold got his biceps? (Unless he ordered them from Mars..)
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  16. #16
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    Stop telling him secondary lifts will help with this.

    Barbell Curls add on overall thickness and mass. Cheat Curls help quite a bit. Your best bet though - lift heavy weight.
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    Originally Posted by TheStuddMuffin
    Stop telling him secondary lifts will help with this.

    Barbell Curls add on overall thickness and mass. Cheat Curls help quite a bit. Your best bet though - lift heavy weight.
    u get thick mass by lifting over time. it will fill out once u have a decent amount of muscle.
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    Originally Posted by hazzard623
    u get thick mass by lifting over time. it will fill out once u have a decent amount of muscle.
    People realize this. What emphasizes on overall mass/thickness? Barbell Curls and Cheat Curls.

    Was that not the question?
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  19. #19
    Registered User hazzard623's Avatar
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    Originally Posted by TheStuddMuffin
    People realize this. What emphasizes on overall mass/thickness? Barbell Curls and Cheat Curls.

    Was that not the question?
    i was agreeing with u on that.
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  20. #20
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    well you grab a dumbell. and you curl your arm. up and down. hope that helps you son.
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    Registered User tadolfi's Avatar
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    Originally Posted by TheStuddMuffin
    Stop telling him secondary lifts will help with this.

    Barbell Curls add on overall thickness and mass. Cheat Curls help quite a bit. Your best bet though - lift heavy weight.
    Agreed.

    I would also allow proper recovery time and make sure you are getting the right amount of rest.
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    Bb Curls

    BB CURLS will solve everything...nuff said...
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    Originally Posted by emiljano
    by thicker i mean when you standing straight and the the width from left to right.cuz i have high peaking biceps most pll would think my biceps measure bigger than they are. note I have small bone structure.
    By lifting weights, dumbass. Try searching, we answer this f*cking question every day.
    I used to be 135 pounds, give me a break.

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  24. #24
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    Originally Posted by Anticrombie315 View Post
    By lifting weights, dumbass. Try searching, we answer this f*cking question every day.
    geez, you're a pretty dumb one aren't you?
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  25. #25
    Registered User feinmichael's Avatar
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    As for building thicker Biceps or any muscle, flex that muscle feeling with your hand how different angles feels on that muscle. But I think knuckles forward will give you wider Biceps. But you should change up the hands for an all around shape. I do agree that tri's are the key to any arm. I have a killer long head, but I am working on the outer heads because right now the long head is over powering the rest.
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  26. #26
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    Hammer curls. (squeeze all the way to the top with the db to get that blood rushing in to your bicep)
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  27. #27
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    How your biceps thicken will mostly be genetically homie.
    It's all good though, because if the peak you're talking about is the bicep peak I'm thinking then many people are really envious because they don't get those much so cheers
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  28. #28
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    Although curls and all of of the variants are important I think as you work your back harder your biceps will get stronger/bigger. If you think about it the only way you can get stronger at doing rows, pulldowns, etc is when your back and biceps get stronger. I think the same thing goes for chest workout and its effect on your triceps. You need strong triceps when pushing more weight in chest excercies. Just my two cents.
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  29. #29
    BRB crushin skulls MacDaddy68's Avatar
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    strong bump
    Meet PR's
    565 dead(no belt)
    465 squat(no belt)
    315 bench(tendonitus)

    Gym Pr's
    545x2(dead)(no belt)
    445 squat(no belt)
    325 bench 5x2(paused)
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  30. #30
    Registered User gergallicious's Avatar
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    Originally Posted by XrD11 View Post
    closed grip curls
    false.... wide grip = width
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