How to Get Bigger Biceps (TALLER & WIDER!)

How to Get Bigger Biceps (TALLER & WIDER!)


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today I want to show you guys how to build
bigger biceps because that’s one of the areas I think I’ve got down pretty good. The fact is, it’s because I did try to learn
how to train my biceps at a younger age. Yes, I admit it. I wanted to get bigger arms when I was a kid. Like everybody else did. But I learned some of the things I had to
do. More importantly, some of the things I was
doing wrong. When it comes to bicep training – really,
when it comes to any muscle – when we’re talking about trying to build the muscle bigger
you really have to look for ways to make the exercises you’re doing more inefficient. Meaning, you need to make the muscle you’re
trying to get bigger, do the work. Now, if we’re talking about strength, it’s
the direct opposite. We want to allow muscles that assist in the
action – let’s say, pulling – to assist so we can lift more weight. However, when it comes to bicep training,
going for size, you need to make sure the bicep is doing the work and not the forearm. Because of its proximity – literally, just
a little more distal down the arm from the bicep – the forearm is also going to want
to flex. It’s going to want to pull. It’s going to want to take whatever weight
you’re holding in your hand and bring it closer. Therefore, taking away some of the activity
of the bicep. That is going to prevent you from building
bigger biceps, or at least as big as they could be. I’ve talked about this before. I called it the Master Tip. As a matter of fact, I made a whole video
on it, if you haven’t seen that. I even talked about this particular tip way
back when, in the early days of YouTube. You can see that video here, just give me
some slack because I could barely talk to the camera. But the fact is, we need to make sure we get
this out of it. So how do we do that? Well, I talked about making sure that your
wrists are sort of bent back. There are a couple of ways to make sure you
do it and do it right. So, you don’t put undue stress on either
your wrist or your elbow. But you can try something that would show
you how to do this visually that’s going to get this right every time. You take a single dumbbell; you’re going to
put your hands underneath it like this. The goal is, you want to make sure you’re
viewing the top of this dumbbell at all times. Meaning, it’s going to be parallel to the
ceiling above you, and the bottom of it to the floor below you the entire time you curl. So, what we do is grab underneath like this
and we’re going to hold it up like that. You can see that makes the biceps pop out
pretty damn good because I’ve taken the forearm contribution and minimized it. All the elbow flexion is coming straight from
the biceps’ activity. So here I am, at this point. Now I lower it down, I just keep it flat,
all the way. Which means I’m going to address my wrist
as I go. I come up, keeping that totally parallel. That means the wrists are going to bend back
automatically at the top. And down. And up. Just like that. Hold and squeeze. You will feel what I’m talking about when
it comes to instituting this dead wrist. The Master Tip. So now, you feel that. How do you implement it? Once you get an idea for what it feels like
– I don’t care if you’re doing a curl right here with an easy curl bar. You grab it and then you set the wrist back
a bit. But you don’t get it down here in your fingers. Never do you want to execute any bicep exercises
down here, in your fingers. When you do, I’ve talked about it before,
all that weight, distally in these fingers, places too much of an overload on the tendons
that meet right here at the medial elbow. That causes a lot of undue stress and strain
that can lead to golfer’s elbow. Medial epicondylitis. Not fun. You grip it deep in your hands, but when you
do, you just bend them back. Now, as I lift and curl this up, I’m going
to curl up and at the top it’s there. But it’s deep in the hands. It’s not stressing my wrist. As a matter of fact, it’s sitting over my
wrist joint at the top. That bar is almost right through the wrist
joint. Supported. And down. So, it looks like that. Down, up, keep those wrists out of it. Keep those forearms out of it. We can come over here – you guys know how
much of a fan I am of chin-ups for building bigger biceps. You’re going to do it, and you’re going to
do it better if you implement the same idea when you’re up here. You don’t just go this way. The tendency is, again, the body knows ‘pull’. Especially if you’re doing weighted chin-ups. You’re going to want to really pull so everything
is going to participate. You’re going to be pulling like that and wrist
curling yourself up the bar in an attempt to try and get up there. Again, what you do is just try to initiate
by getting those wrists bent backward. Deep into the hand. Not here. Deep in, wrap, and back. Deep in, wrap, and back. From here, come down, lift, keep the tension
on, I don’t come up all the way over the bar and close down that angle too much. I keep it here, come down, up, and down. Up, and down. Finally, if I were to come over here, we talked
about other exercise options that create an addition of, not just supination and not just
elbow flexion, but shoulder flexion. We know a complete bicep contraction happens
with elbow flexion, supination, and shoulder flexion. We’ve got that high cable curl up here. We do the same thing. When I’m here, in this position, the tendency
if I go too heavy is to do this and then curl. And you’ll find yourself doing that. You’re going to curl. Like that. Curl. That is exactly, again, you can see the forearm
muscles here doing a lot of that work there, on the inside, to try and do that. As opposed to just letting that stay dead
and letting the biceps do the work. So, for a high curl you get in this position
here, wrists back, and let all the work be done with the biceps in this position here. You’ll really feel the difference when you
implement that. So, it’s understanding the difference between
training for strength on a movement, and training for hypertrophy. When you do, and you’re trying to get your
biceps to be bigger, this is going to work every, single time. The reason why it works is because you’re
getting rid of those compensations and substitutions, and you’re making the biceps do the work. You’re making the movement more inefficient
for the end goal being hypertrophy. Guys, I hope you’ve found the video helpful. Make sure you apply this. Again, if you haven’t tried it yet, just start
with that dumbbell. Do that curl first to feel what I’m talking
about, and then you’ll be able to institute the same thing, recreate that feeling on whatever
bicep exercise you do. If you’re looking for programs that build
in next level training tips, techniques that take advantage of muscle science; we have
them over at ATHLEANX.com. Choose that program that’s best suited to
your goals right now, and I promise it will get you to where you want to be. In the meantime, if you’ve found the video
helpful leave your comments and thumbs up below. Let me know what else you want me to cover
and I’ll do my best to do that for you. If you haven’t already done so, make sure
you click ‘subscribe’ and turn on your notifications, so you never miss a video when we put one
out. All right, guys. See you again soon.

About the author

Comments

  1. NOTIFICATION SQUAD GIVEAWAY – Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them 🙂 Just try next time. Click the link to see if you’ve won. Good luck! 
    https://giveaway.athleanx.com/ytg/how-to-get-biceps

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. Can you do a video where you explain how to get stronger fast, also explain what to eat to get the most amount of nutriotions for the CNS. Ty ty

  3. Jeff can you recommend bicep excercises for someone with golfer's elbows? I've developed it from doing exactly what you said not to do from one your vids but its taking a really long time to heal. I've realized my mistake, what bicep excercise options do I have with the golfer's elbow so that I don't aggravate it further?

  4. Hey Jeff, might be a strange question but I have watched many of your videos and wanted to see your opinion on neck training, Im new to lifting and never seen it done anywhere at gyms but do know it is practiced by athletes

    As a PT do you have any thoughts on it that?

  5. Hey Jeff, I've got a suggestion.

    Big fan of the channel and the AX program. Im 80 days in and I've lost 26.2lbs! Besides fat loss I've also started to build my biceps for the first time. Im noticing a tangible difference and the people around me do to. Thank you for what you do.
    I love these specialized videos, BUT, I have a suggestion, how about a "Back Non-Responder" video? I just can't seem to get any kind of DOMS or hypertrophy when building my back. I have made some strength gains but the hypertrophy is lacking compared to other muscle areas that I'm training with the same volume/intensity/etc.

    Got any suggestions? Maybe a "Back Non-Responder" video?

  6. ATHLEAN X I have a question on sarms I want to go on a 2 month cycle can you make a video on it and talk about the side affects

  7. Makes so much sense! My biceps are lagging behind and I thought I was overusing my front delts but it was 100% my forearm! Great video, thanks!

  8. I agree 100%, I find it more beneficial on the machine preacher curl, you can let your wrist hang through the entire movement. I have been doing these for a couple of years and my arms are thicker than ever

  9. Jeff how come you breathe so heavy i have the same issue well its not a problem but i have enough energy but sometimes i breathe heavy just like you do in this video. I cannot relate it to anything

  10. Damn Jeff, I remember the good ol days when you had about 5,000 to 10,000 subs! Wow you're bigger than Joe Rogan. Congrats from a long time subscriber.

  11. Hi!

    Jeff, I really like your channel — it mixes good science with good art of sports & strength training!

    I have a question/request: Do you have an instructional video on how to do the lateral lunge properly? I mean, form-wise?

    This video here shows how, but I would rather believe you and trust your expertise; besides, the tips & tricks you give are quite practical & useful in the gym:

    https://www.youtube.com/watch?v=qCA8E-dF8cI

    Maybe you can point me to the right video, if you already have made one; or maybe you can make one, as it is a bit difficult for beginners/novices like me to get the lateral lunge form perfect.

    Thanks a lot, in advance!

  12. I had never been very keen to go to the gym. After many years, I've developed a very bad back posture, rounded shoulders and nerdy neck. I bumped into your videos by pure chance but I saw that, at least, someone could provided me with very good exercises and backing them up with reasoning and knowledge. I started going to the gym and now I am able to work out without suffering pinching, clinching and pain in my shoulders while enjoying the experience. I am starting getting benefits from the exercises you provide in your videos and also getting a much better understanding of my own body. I love not spending hours as I used to but at the same time seeing the results I did not use to achieve.
    You have definitely helped me to realize that I can improve my physical condition and give me hope that a change can still be made.
    Thank you very much for such as good and didactic videos. You have really made a difference, for good, on me. Big hugs from Barcelona my friend.

  13. I am 28, 5.4, And Skinny As fuck, Can someone guide me. I want to gain Muscles but not like So much muscle. I want to gain strength,Be Fast And stamina type of body. Dont know where to start.

  14. Hi Jeff, any chance you could do a video on energy systems? Think it would be helpful to know which activities/intervals/protocols are best to train for speed/stamina – e.g. sprinting, middle-distance, marathon events

  15. I'm 6 ft and 120 pounds and I just turned 18. Started hitting the gym two weeks ago. Feels better but in terms of mass, haven't gained a gram.

  16. Jeff, you're the king. It is so hard to get good advice, much less on the internet for free. I've been watching you for 3 weeks and I'm dropping lots of fat and adding some muscle mass, and my body is not even that sore. THANK YOU!

  17. Yeah I think the optimal tension-length for grip is like 10-15 degrees of wrist extension. Love that Jeff is always keeping it real. Feel like the deeper I get into this dpt, the more I appreciate this channel!

  18. Sir, I find your videos very informative and useful. I like the way you simplify The science behind every movement in any exercise. I am interested in your Athlean-Xero plan but before I go ahead with it I want to know if it is suitable for a vegetarian like me.

  19. You know what made my Biceps explode in size and definition in about 3 months. I started doing armwrestling training. When you stimulate the muscle almost every day it's forced to grow bigger. It is by FAR the best results i have ever seen. And i have been training for a long ass time. Hit up armwrestle training guys

  20. Been doing the first exercise as a drag curl with the dumbbell facing up and quicky got results on the outer head. Fantastic feeling exercise.

  21. Hi fan from India I'm watching your videos recently last 2 month I watched more than 100 videos and it's really helpful thanks creating this channel and last I never forget your teachings

  22. Chest

    1. Barbell Bench Press

    2. Dumbbell Bench Press

    3. Hammer Chest Machine 

    4. Pec Dec Fly 

    5. Cable Crossover 

    Triceps

    1. Barbell Close Grip Bench Press

    2. EZ Bar Skull Crushers 

    3. Dumbbell Skull Crushers

    4. Rope Pushdown 

    5. Rope French Press

    Back 

    1. Barbell Row 

    2. Seated Cable Row

    3. Lat Pulldown 

    4. T Bar Row 

    5. Barbell Deadlift 

    Biceps 

    1. Barbell Curl

    2. Dumbbell Curl

    3. EZ Bar Curl

    4. Cable Curl

    5. Chin Ups

    Shoulders

    1. Barbell Military Press

    2. Dumbbell Side Raise 

    3. Cable Upright Row

    4. Rear Delt Fly

    5. Barbell Shrugs 

    Legs

    1. Barbell Squats 

    2. Barbell Romanian Deadlift 

    3. Leg Press

    4. Quad Curl

    5. Hammy Curl

    Abs 

    1. Sit Ups

    2. Leg Raises / Mountain Climbers 

    3. V Dips 

    Calves. 

    1. Standing Calf Raise

    2. Toe Press Machine 

    3. Toe Press

    Forearms 

    1. Barbell Wrist Curl

    2. Dumbbell Wrist Curl

    3. Cable Wrist Curl

  23. ATHLEAN-X im not sure if you get a chance to read all comments, but id like to say that watching and learning from your videos has helped me so much in not only doing workouts in proper form but seeing results. I just wanted to send out a huge thanks for all your time help for everything you post! Big thanks.

    * V-man

  24. Thanks for all the awesome videos Jeff! Question- how has your workout plans and nutrition plans changed since having kids? I have 2 kids and I find it difficult to stick to a great meal plan. My diet is good- not much junk in there. But I am too busy to basically cook two meals at the end of the day cause my kids won’t (as hard as I try) eat kale, broccoli, sweet potatoes, etc.). Any advice for a dad who doesn’t want the dad bod?

  25. I have started working out again after a long gap of 4 years. I wanna gain weight not much just about 5 kg. I am 5.6 and 54 kg in weight. Any Suggestions will be appreciated.

  26. Hi! I'm doing AX-1, I'm about ⅔ through and been working a rough job at the same time. I've developed a nasty tightness/pain on the inside of my left calf, ie. the right side of the meatiest part of the left calf. I've been trying to find the source by more actively stretching out my thighs, especially the adductors, but it doesn't seem to be helping. I've even tried targeting the part directly with calf stretches but can't seem to hit it right. Any advice on this? Thank you.

  27. Jeff, I've got weak ass wrists. It's not just a forearm strength issue, like my wrist bones were meant for someone smaller than I ended up being and I'm not a big guy at all. Any advice for someone whose wrists can't really hold up to conventional heavy free weight lifting? My biceps have always been STUBBORN and I've tried everything.

  28. Just subscribed, im gonna watch all of your videos, your body form is what i am aiming for! I will do anything to look like you 😀

  29. Thank you for sharing. I’m having this exact problem – often I’m training arms and thinking I’m having a good bicep workout only to have pain in my forearms later and little to no bicep growth. Very frustrating.

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