Bigger biceps

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BIGGER BICEPS: 5 Techniques To Speed Up Growth


Want bigger biceps? I understand. Nothing shatters your confidence more than having twig-like arms. Trust me, I’ve been there and I know exactly how it feels. But the good news is that you can get bigger biceps. Growing your arms into big, sleeve hugging biceps is possible. You just need to get smarter with how you train them. There’s 5 techniques in particular that the latest science suggests can help speed up biceps growth dramatically. Today I’ll share how to get bigger biceps — fast — by implementing these 5 techniques in your biceps workout. Click below for a step by step plan training plan that’ll help you get results faster for all your muscle groups: 🤍 Click below to subscribe for more videos: 🤍 The first technique has to do with your back training. There are 2 things to remember. First, you will experience a lot of your biceps growth from your big back exercises. So don’t overlook their importance. Get stronger with your back training, and your biceps will grow as well. Two, to maximize biceps growth, train them directly with 1-2 exercises after your back training. This is especially true because as we’ll explain in the next tip, back exercises have a downside when it comes to biceps growth. That said, it’s important to pick the right bicep exercises. Certain bicep exercises may be better options than others. This is where the next tip comes in. The second technique to help you get bigger biceps is to make use of something called the stretch mediated hypertrophy. To do so, there are 3 things you could do. First, you need to use a full range of motion on all your bicep exercises, especially at the bottom position. This means fully extending your arm at the bottom position to get a full stretch in your biceps each rep. Next, you should choose bicep exercises that challenge the biceps the most when it’s in a fully stretched position, which is especially important because it’s something that the back exercises we talked about earlier just can’t do. The best options here are the slight incline dumbbell curl, and the behind the body cable curl. And lastly, for an even more powerful muscle building stimulus, after your last set for these exercises, once you’ve reached failure or very close to it, perform half reps of just the bottom part of the curl. This will allow you to push past your normal point of failure and will further prioritize this all important fully stretched position. The next tip has to do with your biceps workout volume. There’s a good chance that as long as you don’t overdo it, a small increase in your weekly bicep volume will be met with faster gains. My recommendation is to use 15 sets of direct bicep training as more of an upper limit. Instead of jumping straight to that, take a look at how many weekly bicep sets you’re doing right now, and add a couple sets to that. If you don’t feel overworked and your performance stays high, then great, keep doing that increased volume and in the future consider increasing it even further to see if it helps speed up your gains. I would however recommend splitting these sets up so you’re not doing it all in one session. That said, as you perform these sets, it’s important to apply the next tip if you want to experience the most growth out of them. Old school bodybuilders have long preached the benefits of focusing on feeling your muscle working as you train it. So to potentially speed up your bicep gains (for bigger biceps), whenever you do curls, try to really feel your biceps doing the work. E.g., think about pulling the bar or dumbbell into your body rather than just lifting the weight up. However, as you apply this tip, it’s important that you don’t end up sabotaging your bicep growth in the process. This leads me to my final tip. In order for a muscle to grow you need to continuously challenge them with more than they’re used to. To force your biceps to grow every week, first pick 2-3 bicep exercises that you’ll stick to week after week. Here’s a few that I’d recommend based on what we talked about earlier. Then, whenever you do a workout, write down how much weight you used and how many reps you did. Use these numbers as a goal to beat during your next workout by trying to do 1-2 more reps than you did last time or add a little bit more weight. Compared to your big compound exercises, progression with your bicep exercises will be slow. But focus on tracking your progress and making small improvements week after week and you’ll very quickly notice your biceps growing faster than they ever have before. You now know how to get bigger biceps — fast! Apply these 5 techniques and you’ll notice faster biceps growth almost immediately. Who knows, you might even reach Arnold status!

How to Get Bigger Biceps Fast (JUST DO THIS!)


If you want to learn how to get bigger biceps fast then you’ve come to the right place. In this video, you will see how to build big biceps by doing the opposite of what you likely have been doing up to now. It is going to require that you use light weights and focus more on the quality of the contractions of the biceps muscle on every rep rather than curling heavy weights and overdeveloping patterns that are already holding back your gains. The lack of biceps growth can be blamed on two things, and it isn’t your mom and dad. It is the over reliance on the shoulders and forearms to perform the biceps curl. Let’s start with the shoulders, or the front delts to be exact. Flexion of the shoulder is actually one of the three components of a fully flexed biceps. The long head of the biceps has the ability to flex the shoulder at the top of the curl. The issue however is that flexion occurs far too early in people who struggle to build bigger biceps fast. If your shoulder moves forward at all at the beginning of a curl then you can be sure that you are either lifting too heavy of a weight or that you have developed a neuromuscular pattern of recruiting the front delt before the biceps as a result of years of using weights that are on the excessive side. To fix this problem long term and grow bigger biceps you are going to need to lighten up those weights immediately and start doing what I’m showing here. Keep your elbows pinned to your sides or slightly behind your body. As you curl the weight up, make sure the elbows do not drift forward at all. The bar will feel as if it is lifting straight up as opposed to arcing out in front of your body. If you get this right, the biceps will be doing all of the lifting. What this does is it also keeps the bar very close to the body. While this is not a drag curl, the closeness of the bar to the body is going to replicate some of the benefits of the drag curl. Specifically this is going to hit the long head of the biceps a lot better. When you are struggling to build big biceps fast, the long head is often last to grow. The long head is also responsible for the biceps peak so training it is going to help you to get taller biceps as well. The second thing you want to be aware of is the contribution of the forearms to the curl. If you are bending your wrist towards your body as you bring the weight up then you are using your forearms to cheat the weight rather than letting the biceps do the work of the curl. If you can see the second row of knuckles at the top of the curl you know you have gone way too far in involving the forearms. Instead, keep the wrist bent backwards and the palms facing up to the ceiling throughout the entire biceps curl. This will work whether you are doing barbell curls, dumbbell curls, or even the special biceps exercise shown at the end of the video - the waiter’s curl. When you take the forearms and shoulders out of the biceps exercises you are doing you immediately feel the arms doing more of the work. This can only be accomplished by using lighter weights. As you build up the mind muscle connection with the biceps once again and reprogram the neuromuscular patterning that resulted from your years of using weights that were too heavy for you to curl, you will be able to feel better contractions and see much faster biceps growth. If you want to build bigger arms fast you sometimes have to be willing to take a step backwards to take giant steps forward. These two tips are something you can include into your very next biceps workout that are going to start to deliver big results to your biceps training and growth. If you want a step by step program for how to get bigger biceps fast, be sure to head to and check out the programs available. Each one will help you to build up the size of your arms while training your whole body athletically and getting you to build ripped, lean muscle. For more videos on how to build big biceps and how to get bigger arms fast, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published. Build ripped athletic muscle here - 🤍 Subscribe to this channel here - 🤍



10 BEST Exercises for WIDER BICEPS!


These are 10 amazing exercises for wider biceps and thicker-looking arms. Learn exactly how to get a bigger wider bicep from the front fast. Use a couple of these exercises for an excellent big arms workout. Many men struggle with narrow arms even if they are growing the peak. This video will help you fix it. 📲 FREE Diet/Workout Calculator: 🤍 🔥 FREE 6 Week Shred: 🤍 Arm Blaster Amazon Link: 🤍 If you want your biceps to fill out your t-shirts, and look great not only from the side but also from the front, then you have to train them in a way that not only helps them grow taller but also gets them to grow wider and thicker. And Unfortunately, most guys don't realize that repeating the same common bicep curling exercises will only target one part of their biceps potentially helping that part grow bigger, but not really helping their arms grow wider. This is because the appearance of your bicep isn't just determined by one single muscle. You see the bicep itself has two heads including the long head on the outside of your arm, which makes up the majority of the peak and the shorthead on the inside which helps provide thickness. But The other often-overlooked muscle that is largely responsible for width and thickness is the brachialis which sits right behind the long head of the bicep and even though it's hidden under the bicep, from a front angle the belly of the brachialis actually protrudes out the side of your arm, so training the brachialis with the right exercises will help directly increase the width of your arms. That's why for our first exercise I want to show you one of my favorite ways to target the brachialis, and that's by using the hammer curl bar also known as a tricep bar. Now if you don't have this barbell at your gym I'm going to show you another way you can do this in a sec, but most gyms will have it. So to begin this exercise you would load up the bar, and grab it by the neutral grips in the center of the bar. Then stand up, lean slightly forward and while keeping your elbows fixed close to your sides curl the bar up towards your chest. Now Once you get to the top of the contraction you want to squeeze your biceps for a second before slowly returning the barbell back down and repeating for reps. Since we're using a barbell we do want to go heavy but make sure that the weight isn't so heavy that you're swinging backward to gather momentum for each rep and make sure that you're not cheating by raising your elbows forward and using your shoulder strength instead of your brachialis. Now in general Curling with your hands in a neutral, and pronated position rather than the more common supinated position will help target your brachialis to a much greater extent. That's why our second exercise uses that same neutral hand placement, it's the alternating crossbody hammer curl and for this one you don't need a fancy bar, you only need two dumbbells. To get started you would grab dumbbells and hold them in a neutral position at your sides. Once again you want to lean slightly forward to help take your shoulder out of the movement and to put more constant tension on the brachialis. Then you would curl the dumbbell up, but rather than coming straight up for a regular hammer curl you're going to come across your body aiming to bring the dumbbell up to your opposite pec. Then slowly lower the dumbbell back down and repeat the same thing on the other side, alternating back and forth for reps. Another great exercise that follows a similar movement pattern involves the use of a cable machine and the rope attachment. Now, most people perform this exercise by gripping the rope with a neutral hand position and then curling the rope up and down. But I find it a lot more effective to do it either on an incline or by just using one arm at a time because that will once again allow you to come all the way across your body. So to perform this exercise with one arm you would use the same rope attachment but only grab it with one hand. Then you would curl across your body aiming to bring the rope to your opposite pec just like we did with the dumbbells before. On the other hand, If you want to do this exercise on an incline you would raise the pully up high and lay back on a bench that's set to about a low 30-degree angle. Then with your elbows raised, you would hold both ends of the rope in a neutral position and then you would curl the rope in towards your face. Even though these exercises may look similar to hammer curls you're definitely going to feel it working your brachialis a little differently because of the different angles and the unique constant tension

Top 3 Exercises For Bigger Biceps


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5 Arm Workout Hacks for Bigger Biceps


For bigger biceps, work both sides of the biceps, as well as the muscle underneath the biceps, known as the brachialis. Here are five 'hacks' which will help you build bigger, thicker biceps. Ready to train with Fit Media? Start now! Get your FREE 7-Day Trial of the Fit Media Training App: 🤍 #gym #workout #biceps #armsworkout RECOMMENDED WORKOUTS FOR YOU 🤍 Follow us on Instagram 🤍

How To Build Huge Biceps: Optimal Training Explained


In this video we're looking at proper technique on 3 bicep curls to maximize muscular development of the biceps while avoiding injury. My Arm Hypertrophy Program: ‣ 🤍 Watch more Technique Tuesday videos: 🤍 - Check out what my amazing sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ 🤍 ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ 🤍 ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ 🤍 ‣ Use discount code JEFF to save 10% ▹ Body-Analyser Weight and Bodyfat % Scale ‣ 🤍 ‣ Use the above link to save 60% off! - Follow me on social media: Instagram ‣ 🤍 Facebook ‣ 🤍 Twitter ‣ 🤍 Podcast ‣ The Jeff Nippard Podcast on iTunes and Stitcher - SOURCES: 🤍 🤍 MASS Research Review - Volume 2, Issue 5 If you're eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library: ‣ 🤍 Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan! ‣ 🤍 Intro Music: ‣ Ryan Little: 🤍 Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3 Rashaun's YouTube: ‣🤍 - About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). - Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Want WIDER Biceps? DO THIS!


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5 Steps to Get Bigger Arms in 30 Days


Follow these 5 steps to get bigger arms fast. If you want to grow your biceps and triceps and build muscle on your arms this video will help. I also include a full big arm workout that you can download below. 💪 Free Big Arm Workout : 🤍 🔥 FREE 6 Week Shred: 🤍 📲 FREE Diet/Workout Planner Tool: 🤍 Building up your bicep and tricep muscles is what ends up increasing the overall size of your arms. This makes it sound very simple to add inches of size to your biceps and triceps just by following an arm-building routine that gives you the best curl and extension exercises. However, the way you train your arms and the things you do in between your workouts will have a much bigger effect on how fast you are able to build your biceps and triceps. So today I want to go over 10 major tweaks that I want you to apply during the next 30 days, and if you do I guarantee these will help you add mass to your arms far better than relearning the bicep and tricep exercises that you probably already know and are already doing, but I will give you a step by step sample workout at the end anyway so there's no confusion. So the first step is to start your arm workouts for the next 30 days with your heaviest bicep and tricep exercises first and you're going to focus on upping your weight especially for those first three sets after completing your warm-up. To make it simple, for your biceps, start first with either barbell bicep curls, EZ bar bicep curls, or preacher curls. For your triceps start first with either Dips, skull crushers, or overhead tricep extensions. These are arm exercises that require a lot of energy and allow you to move a lot of weight which is why I want you to try to position them early on in your workout. And your only goal over the next 30 days with these exercises that you start with is to increase the amount of weight that you can lift for 6 to 10 reps. So if you're currently doing your barbell curls with let's say 50 pounds for 10 reps on your first set, I want you to try to move that up to 55 lbs by sliding a 2.5lb plate on each side. Most likely if doing 10 reps of 50 pounds was actually a challenge for you, you won't be able to do 55 pounds for a full ten reps when first moving up. And that's perfectly fine, I still want you to up that weight and as long as you can do at least 6 reps, you're going to work for the next 30 days on closing that gap between 6 and 10 reps with that heavier weight load. Once you get to 9 or 10 reps with that slightly heavier weight load, you're going to up the weight by 5 pounds again and drop your reps, Then repeat the process by building back to your 10 reps. If your only are able to up your weight by 5 pounds over the next 30 days for the same amount of reps that you were doing with 5 fewer pounds on the bar, I want you to understand that you've been very successful with this first step. If you're able to move up your weight by more than 5 lbs then that's even better. Remember you're going to do this for the first 3 sets of both your bicep and tricep exercises which you're going to be super-setting together throughout the entire workout. That's actually step 2 we're going to turn your arm workout into a push/pull routine. That means that every set that you do for your triceps, will immediately be followed by a set for your biceps with no break time in between. Once you're done with both of them, then you can take a break before repeating the same superset process for your next set. And something that you'll notice right away is that you'll get an incredible pump by doing your bicep and tricep sets back to back. This is because your body will essentially be pumping blood to your biceps and your triceps at the same time, expanding your arms both ways. This increase in cellular pressure can help boost protein synthesis and reduce protein breakdown leading to more muscle growth especially when combined with heavyweight training. But aside from getting more of a pump, supersetting biceps a triceps, will not only help you get your workout done faster, but it'll also allow you to train your biceps and triceps more often during the week. This is crucial for growing your arms and that's why increasing training frequency is our next step. Over the next 30 days, you're going to make sure that you're training your arms more often. A lot of you are trying to build bigger arms with only 1 arm day per week, and unfortunately, that's not going to cut it. If you're following a bro training split where you are training one muscle per workout there's basically no way that you'll be able to train your arms multiple times per week. On the other hand, a push/pull routine will give you enough time for both your biceps and triceps to fully recover and be trained again within the same week. So at minimum, you should be doing at least 2 arm days per week. A nice push/pull split...



Need to put some size on and get those biceps bigger? This video is for you. The question came up when I was in the gym the other day of "how do I make sure I'm training hard enough?". So I figured a little bit of biceps training would help shed some light because it's easy to say "work harder than last time" but most people don't know how to actually put that into practice so I created a few horrible sets that if you can make it all the way through them you're going to grow! #biggerbiceps #armday

How I Grew My Arms By 5 Inches


Shop at MyProtein (Use Code "JOE" for 30% off your entire order)- 🤍 Instagram - joefazer Snapchat- joefazerfitness Business Enquiries - itsfazzler🤍 Hi i'm Joe, I have created this YouTube channel to show my progression from a skinny teenager who is sick of being skinny to hopefully in the future being more muscular and just better in general both physically and mentally. If you do enjoy my content it would mean lot if you could hit the like button and maybe even consider subscribing. Thank you! Music:

3 LEGIT Biceps Exercises For Bigger Arms (UNDERRATED!)


Get Your FREE Custom Training & Nutrition Plan: 📝 🤍 Premium Quality, Science-Based Supplements: 💊 🤍 (Save 15% with coupon code YOUTUBE15) Connect With Me: 👉 🤍 - If you want to build bigger biceps, the truth is that you don't need anything too fancy. Your biceps are the smallest major muscle on your body and their function is simple. All of these "best bicep exercises" and "best bicep workout" videos you see online are largely just put out for clicks and views. That said, if you want to build biceps as effectively as possible, there are certain bicep curl variations and bicep curl form cues that will help to maximize your results when added into your arm workouts. In this video I outline 3 of my top arm exercises for biceps that you can try out. You're definitely not going to build huge biceps over night as a result of any individual biceps training tip or exercise, but this can help to optimize your arm building results over the long term.

How To Get BIG ARMS FAST With Dumbbells (Sets & Reps!)


Ready to get bigger arms with this dumbbell workout? Also if you want to get notified when the app drops, click here: 🤍 Today was about testing how I wanted to deliver some of the content so I tested it out with a full arm day and limited myself to only dumbbells. Turned out to be a lot of fun and they are already sore so I know you'll love this workout as well. Sets & Reps Incline Curls - Reg Curls - Drags: 4 Sets (each is to failure with no rest in between) / 15-20 Reps Skull Crushers (3 Drops): 4 Sets / 15 - 20 on the first set then good luck Single Arm Bench Curls: 4 Sets / 15 reps (each) Dips - Reverse Grip Pushups: 4 Sets / 10 partials to pre-exhaust then to failure Also, If this channel has helped you and you want to support it then check out Ryse and use promo code "RYAN": 🤍 #dumbbells #biceps #triceps

10 Best Exercises for Bigger Bicep Peaks


These are the 10 best bicep exercises for bigger taller bicep peaks. The bicep peak workout that's included will help you get bigger arms fast. So if you're wondering how to get those biceps to grow taller and wider watch this video. 🔥 FREE 6 Week Shred: 🤍 📲 FREE Diet/Workout Planner Tool: 🤍 Your bicep peak is mostly defined by the long head which is located on the outer portion of your arm as opposed to the short head which is closer to the center of your body. So today I want to give you guys the best exercises to target that long head and develop bigger, rounder, and taller bicep peaks in no time. Before we jump right in just keep in mind that your bicep isn't only responsible for elbow flexion, but it also provides close to 50% of the strength required to turn your hand over. Specifically, the long head is very active when turning your pinky up towards the cieling so remember to do that during your reps to help develop those peaks even more.      So First lets start with an exercise that you may have never done before the bayesian curl. This exercise was originally popularized by Menno Henselmans and we can tweak it to specifically put more tension on the long head and develop nicer peaks. So first you'll want to lower a pulley all the way to the bottom of a cable cross machine. Then you're going to grab a cable in your hand with your palm facing up, and take a few steps forward, so that your arm is being pulled behind your body. This takes the slack out of the long head which adds tension on that portion. From that starting position, you're going to curl the cable up toward your chest while doing your best to keep your elbow locked in one place behind your body. This will actually prevent your hands from coming up any higher than around your lower chest, which is what we want. Then while still keeping your elbow back, slowly lower the cables back down to the starting position and repeat for reps making sure to hit each side for each set. Another exercise that's very similar is the barbell drag curl. The major difference between regular barbell curls and drag curls is that your elbows end up positioned further behind the body, and like I said when we do that we increase the stretch and tension placed on the long head of the bicep. So to perform this correctly you're going to grab a loaded bar, and I recommend taking a closer grip to target the long head even more. From that starting position, you'll curl the bar up while gliding the bar along your body the whole time. By imagining that you're dragging the bar up across your body your elbows will naturally stay back in the right place. Once your curl the bar up as high as you can, which will once again be to about chest level, slowly lower it back down and repeat for reps. Keep in mind you will most likely need to use a much lighter weight than what you would normally lift for regular bicep curls. That's perfectly normal for these first two exercises.  Another exercise that positions the elbows behind the body and can be done with just a pair of dumbbells is the incline dumbbell bicep curl. You would set the bench at an incline of about 45 to 60 degrees and lay back with the dumbbells in your hands at your sides. Just by getting into this starting position, your arms will be slightly behind your body, and that'll put the same stretch on the long head. So from that starting position, you're going to curl one dumbbell up towards your shoulder, while keeping your elbow close to your body, and turning your hand over so that your pinky is pointing up as we talked about. Then slowly lower back down as you switch to the other side and alternate back and forth for reps. Make sure as you're doing this exercise that you're not using your shoulders by driving your elbows forward at the end of the movement to rest. Instead, keep your elbows and upper arms back in the starting position the whole time to ensure that the long head stays stretched.  Also if you'd like it's always an option to do this exercise by curling both arms at the same time rather than alternating on each rep.  Going back to cables another effective peak builder that you may not know about is the lying cable bicep curl. This is one of the few bicep exercises that make it almost impossible to use momentum, which is an immediate plus. So to begin you'll position the pulley at the top of a cable cross, attach a bar to the pulley, and place a flat or declined bench under the bar. Then you're going to grab the bar with a close underhanded grip and lay back against the bench with your arms extended straight up. Next, you're going to curl the bar towards your forehead. And right here you'll notice another big benefit of this exercise, there's no way to rest at the top of the contraction. No matter how close you bring the bar the tension stays on your biceps. As you curl remember to keep your elbows and upper arms locked in that one position...

How to Get Bigger Biceps (TALLER & WIDER!)


If you want to get bigger biceps but feel you have tried every biceps exercise without seeing the results you have been aiming for, then you need to watch this video. Here I’m going to show you the best tip for improving every bicep workout you will do from here on out. In fact, when you see and feel how to perform this move, you’re going to start getting more out of your bicep exercises that may have not felt as effective as they should have in the past. It starts with understanding how the body prefers to work. When trying to accomplish a task, the body is always going to look for ways to compensate in order to be more efficient. It does not want to waste any unnecessary energy and therefore will look for other muscles that it can ask to chip in to complete the task, whether you wanted them to or not. When it comes to strength training, this is a great thing. Moving the most amount of weight from point A to point B is essential when it comes to getting stronger. In fact, it is the definition of strength. The more you can lift the more strength you have. That said, when you are trying to simply grow the size of a muscle, in this case the biceps, your job is to find ways to make sure the muscle in question does all of the work without the help of others. When it comes to the biceps, the forearms are the enemy of your gains. This is because this nearby muscle group (the flexors of the forearms) are not just in the immediate vicinity of the biceps but share a similar function in that they like to contribute to the pulling exercises in your workouts. This means that when you are doing bicep exercises that pull the weight towards you (as in every variation of a curl or even a chinup or a row) the forearms will contribute - if you let them. I say if, because if you want to take them out of it you can greatly minimize their contribution by consciously making a tweak to the position of your wrist on every bicep exercise. You want to allow your wrist to bend backwards as opposed to curl towards the upper arm when doing your exercises. This will take some practice and awareness but if you try the two handed waiter curl that I show you in the early part of this video you will be able to feel what it is that you are trying to recreate on every other movement. From here, you can do this on every other biceps curl exercise or chin up and get the same feelings and benefits. The key is never to let the bar or pullup bar drift too far towards the fingers. Grip them deep in the palm. This will prevent unnecessary overload on the distal deep finger tendons which will place an undue stress on the medial elbow tendon attachment. Give this a try and let me know how it works for you. I promise you, if you do exactly what I show you here in this video you are going to start building bigger biceps starting in your very next workout. It doesn’t take long to start feeling and seeing the benefits of this one powerful tip. If you’re looking for a step by step complete workout program to not just build bigger biceps but an overall more ripped and powerful body, click the link below and start your 90 day transformation. For more videos on how to get bigger biceps and the best way to build big biceps fast, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published. Build Muscle in 90 Days - 🤍 Subscribe to this channel here - 🤍

Get “Bigger Arms” in 22 Days! (GUARANTEED)


If you wondering how to get bigger arms, this arm workout will help you build big biceps and triceps in just 22 days. The key to the effectiveness of this workout for bigger arms is hitting the muscles most effectively and knowing how to progress the exercises over the course of the three weeks. It is important to note that this workout for bigger arms is going to replace your current arm workout or direct biceps and triceps exercises you're doing. If you have been dedicating a single day of the week just to biceps and triceps, then you’ve been missing out on potential arm gains. We know that we can stimulate muscle protein synthesis every 48 hours, so you will be spreading that same volume over the course of 3 mini arm workouts times per week. To get bigger arms, you should start by first establishing an objective baseline - that is by breaking out a measuring tape and measuring your arm while flexed. Wrap the tape around the peak of the biceps and the largest portion of the triceps. Keep note of this number, because you will be comparing to it when you reach day 22. The first training day of the 22 day arm workout starts with just one biceps exercise; the Incline DB Waiter Curl for 4 sets of 9 reps. The key to this is establishing a good mind muscle connection with the biceps using high quality contractions. On day 9, you will be repeating this exercises but you will be performing 3 pulses at the top of each rep. On day 16, you will be performing the same exercise with the pulses again, but this time, you are doing 6 pulses instead of 3. On day 2 of this workout for bigger arms, you are performing 4 sets of Bench Dips to failure. Again, focusing on that mind muscle connection. On day 10, you will be following the same protocol as you did with the biceps by performing 3 pulses at the top of each rep until you reach failure. On day 17, there will be 6 pulses at the top of each rep. Remember, to build big arms, you have to be able to really feel the contraction of the muscles with each repetition. The second biceps day includes the Alt. Cross Body Hammer Curl. This is a great exercise for focusing on the brachialis to increase the height and width of the biceps. Perform this exercise for 4 sets of 12 reps with each arm. When you repeat this on day 11, increase the weight of the dumbbells by 5 lbs for 12 repetitions in rest/pause fashion. On day 18, increase it by 5 more lbs, again in rest/pause fashion. The second triceps day attacks the medial head of the triceps, the smallest of the three heads to help widen out the arm. Here, you have two exercise options to pick from; Tricep Pushdowns or Thumbs Up DB Bench Press. Either of these two exercises will help build bigger arms thanks to their requirement of locking the elbows out at the end of each rep. The progression is to increase the weight on day 12 by 5 lbs and day 19 by 5 more lbs. We know that eccentrics are a main driver of muscle growth and to build big arms, we can’t ignore that fact. On day 6, you will be performing Cheat Curls with a slow eccentric of 3 seconds for 3-4 sets of 8 reps. Next week, the eccentrics will last for 4 seconds but still performed for 8 reps. In the third week, you will be using a 5 second eccentric lowering for as many reps as you can, then 4 seconds for as many as you can, and then 3 seconds until all 8 reps are completed. For the last triceps training day of the week, we’re doing the PJR Pullover. Here, you can use the lats to muscle the weight up on the concentric portion of the lift, while slowly lowering the weight back to get a good stretch on the triceps. The progression protocols remain the same as the biceps: 3 seconds on day 7, 4 seconds on day 14, and the 5-3 second regression on day 21. We wrap up the arm workout on the 22nd day by measuring our arms once again, giving an objective comparison to where we started just a few weeks ago. If done step by step, you will get bigger arms and should see some noticeable gains fast. Try it out and make sure that you share it with a friend to see who makes better arm gains in 3 weeks. Remember to come back to see the full arm workout schedule and exactly what exercises to do as you progress to filling up your shirt sleeves. If you’re looking to get big arms and more, our step by step training programs and nutrition plans will help you build the body you’ve always dreamed of. You can check them out at and make sure to go through our program selector quiz to find the right workout plan that best matches your current goals. For more videos on how to get bigger arms and the best arm exercises, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never a miss a new video when it’s published. Build Big Arms - 🤍 Subscribe to this channel here - 🤍

Best and Worst Exercises To Build Bigger Biceps



How To Grow Your Biceps In 10 Minutes (Using Science)


Wondering how to grow big biceps? I'm going to give you a killer 10 minute dumbbell biceps workout. We’ll use 3 different training methods that will cut your workout time by 1/3rd WHILE helping you get bigger biceps – at the same time. I’ll show you how each of these methods work using science, and exactly how to use them (with some of the best dumbbell biceps exercises around) in your workout for big biceps. Alright so here’s the 10-minute dumbbell biceps workout. Method 1 takes about 2 minutes to complete and will use something called rest pause sets. Method 2 will pair two bicep exercises together as a compound set that will take 5 minutes to complete. Method 3 will finish the workout off with drop sets that will take only 1 minute to complete. Assuming 1 minute of rest between each method, you’ll be done in just 10 minutes. Method 1: Rest Pause (1 set of 20 reps total) Dumbbell Curls Method 2: Compound Set (3 sets of 8-12 reps) Spider Curls Incline Dumbbell Curls 3 compound sets of 8-12 reps Drop Set (5 drop-sets total): Hammer Curls 5 drop-sets total To kick the workout for big biceps off, we’re going to implement rest-pause training. This is a method where instead of doing a bunch of sets for an exercise, you combine it all into just one long set. We’ll apply this to our workout with an exercise that is safe for us to push our limits with, standing dumbbell curls. Start by finding a weight that you could typically do 6-8 reps with. You’re going to perform as many reps as you can while maintaining good form. Once you finish your first rest pause set and can’t do anymore reps, put the weights down, rest for just 20 seconds, and then immediately perform another set using the same weight again for as many repetitions as you can. Keep repeating this process until you have completed a total of 20 reps. Method 2, compound sets, takes two types of bicep exercises that can be performed back to back without rest. This is possible because the bicep is composed of two heads that have slightly different functions. We can take advantage of this to save time AND get bigger biceps by performing a compound set of two bicep exercises performed back to back without rest. To perform this compound set, start by setting an adjustable bench up to 30 degrees, generally the third or fourth notch on the bench. Then, pick a weight that you could typically do 10-12 reps with in a normal bicep curl. With the dumbbells in hand, lay with your stomach on the bench and your arms hanging down in front of you. Lock your elbows in that position and then curl the weight up. Do as many reps as you can with good form, ideally somewhere between 8-12 reps. Immediately after, we are going to flip over on the bench, keep the same exact pair of dumbbells, but now position the arms behind the body. Lock your elbows in place, and then curl the weight up. Once again, you are going to empty the tank on this one by performing as many reps as you can while keeping good form. After doing so, you’ll have completed one compound set. Take 60 seconds to rest and then repeat this 2 more times. After your last set, rest for 60 seconds, then move onto the final exercise. For the last exercise we are going to use drop sets. This is where you do a bunch of sets without rest but drop the weight after each set. As for the exercise we’ll apply drop sets to, we want to use one of the best dumbbell biceps exercises around that will target an arm muscle called the brachialis. When grown, it can help to push up your biceps, creating an illusion of a bigger bicep. It can be targeted by using curls where the hand is in a neutral position, such as in a hammer curl where you hold the dumbbells as if they were hammers. To implement this, start by finding a weight that you can initially do between 15 and 20 reps with. Using that weight, perform one set of hammer curls to failure with good form, keeping the elbow locked in place with minimal swinging. After you can’t do any more reps, immediately move to the next lowest set of DB’s and perform another set to failure. Repeat this until 5 total sets are completed. Then you’re done! You now know how to grow big biceps – even only with just dumbbells. You can see how much more effective your workouts can be if you apply the right science. To apply this science to all your workouts, not just your biceps, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: 🤍 Subscribe to my channel here: 🤍 Music by: 🤍 brettjanzenmusic🤍

The Reason Your Biceps Aren't Growing


No, the reason your biceps won't grow is not because you lack biceps exercise variety during your biceps workouts or because you need to focus on emphasizing the biceps long head versus the short head. Usually the reason is something more basic such as failing to apply progressive overload or just not being patient enough with your muscle building program. However, if you do want to shift a bit more emphasis onto each head during biceps training then it mostly comes down to your shoulder position. If the shoulders are extended during biceps curls then it will emphasize long, and if the shoulders are in flexion it will emphasize the biceps short head. In general though, most people just need to focus on building bigger biceps overall rather than obsessing over these smaller details. ✅ Subscribe to my main fitness channel: 🤍 Get Your FREE Custom Workout & Diet Plan: 📝 🤍 Connect With Me: 👉 🤍 👉 🤍 👉 🤍 Premium Quality, Science-Based Supplements: 💊 🤍 (Save 15% with coupon code YOUTUBE15) #fitness #gym #workout #buildmuscle #bodybuilding #biceps #bicepsworkout #armday

This ACTUALLY Works…


Today we’re going over exactly how to get wider biceps! PPL PROGRAM: 🤍 FULL GYM PROGRAM: 🤍 30 DAY GARAGE PROGRAM: 🤍 Take that cross body hammer curl. The idea is that because you’re going to limit the engagement of your biceps brachii or at least the short head will be less active but the truth is far from it. This interesting study sheds some light on it, they strapped people to an emg machine and had them do concentration curls. First supinated, then neutral/hammer, rotating and finally a pronated grip. The damn hammer grip activated the long and short head even more than the damn supinated grip… Now before you go crosseyed this isn’t all bad because even though it doesn’t limit activation like you might of previously thought it does give us an idea on exactly we can train them because during that study they found the curls done with a pronated wrist significantly limited the involvement of both the long and short head. Which makes sense when you look at what happens when you pronate your wrist because based on the fact that they (biceps brachii) insert into the radial tuberosity (bone on the thumb side of your forearm) and when your wrist is pronated it lengthens the brachii at the distal end so no matter how high or hard you contract up it’s unable to fully contract because it’s being lengthened.. Hence the reason your biceps looks stupid when you flex like this… So that means any fully pronated grip is going to more effectively hit that brachialis. If we pair that with a case study where they checked the activation pattern of your biceps from one side to the other where they had people hold a weight and rotate their wrists around you could quickly see that if we’re going to effectively target brachialis then we also need to factor in that not only should be using a pronated grip but also how that exercise is done in relation to gravity because a reverse grip curl done with your elbow is inline with your body is less effective than one where your elbow is slightly in front of you. The science also says that there is a threshold you need to hit for hypertrophy roughly around 10 sets per body part per week is a safe bet. That means to get thicker biceps you need to hit your long head, short head and brachialis each for 10 sets so just bicep training ends up being a total of 30 sets. Now that’s a little excessive since there is quite a bit of overlap when you train them because you can’t completely isolate each muscle but if yours aren’t grow then I would actually do it but split it up into 2 separate days. See the end of the video for the full breakdown of sets and reps! #biceps #bicepsworkout #biggerarms

How to grow your bicep width (Best exercises for wider biceps)


Here’s how to grow the width of your bicep, which gives your arms a bigger and fuller appearance #Shorts #YouTubeShorts #Biceps

How to get bigger Biceps FAST | Sinhala Medical Channel | ඔබ නොදන්න මෙඩිසින්


Having big and strong biceps is a dream of every bodybuilder. In this episode of Sinhala Medical Channel, we discuss about the techniques and tips on how to build bigger arms. Please subscribe for more videos Like | Comment | Share #ObaNodannaMedicine #SinhalaMedicalChannel #SanojPerera

Get Bigger Bicep Veins With THIS Exercise?


If you want to get your bicep vein to show, the simple reality is that there are no special "bicep vein exercises" or "arm veins workouts" that will make a significant difference. Gaining muscle will help to a certain extent if you want to increase vascularity, but at the end of the day, "veiny arms" mostly just a product of genetics combined with staying on the leaner side. ✅ Subscribe to my main channel: 🤍 Get Your FREE Custom Training & Nutrition Plan: 📝 🤍 Connect With Me: 👉 🤍 👉 🤍 👉 🤍 Premium Quality, Science-Based Supplements: 💊 🤍 (Save 15% with coupon code YOUTUBE15)

How to get bigger biceps in 7 days


When flexing your muscles, do you lift your arms and flex your biceps as well? Biceps is commonly the first muscle that crosses the mind when flexing as it plays a huge part in developing strong, sculpted arms. Sure, muscles grow and develop at various rates for various people. Nonetheless, a one week to kick start your routine is applicable for everyone. What’s our secret? You just need the right combination of three things: exercise, diet, and rest, which we will be discussing more next so keep watching. In today’s video, we will be going over the ways to get bigger biceps in 7 days. 1. Exercising your way to bigger biceps The muscles need resistance training to grow, and your biceps are certainly exempted from this rule. To achieve bigger biceps, you need to perform arm exercises that will increase the size and strength of your muscles. Your old pal biceps curls aren’t enough. For quicker progress, use concentration curls, instead. Other good arm exercises you should incorporate are barbell curls, chin-ups, and cable curls. When doing these moves, use as little momentum as you can and minimize the swing in your arms. This way, your muscles will do all the work. After you’ve mastered these bicep exercises, increase the workload of your muscles. You can do this by adding more sets and reps and lifting more weights. 2. Eating your way to bigger biceps Just as the time spent in the gym, the time you spend in the kitchen is also important if you want to build your biceps. Eating enough carbs, protein, and fat in every meal is a crucial ingredient to your bigger bicep formula. Protein, in particular, is very important and you’ll need to consume more than the recommended daily intake to foster muscle growth. Carbs very much matter too as these are turned into glycogen, which will then be used for energy when exercising. Opt for whole grains and starchy vegetables for your carbs intake. Lastly, healthy fats are another good source of energy. Your total daily calories should be 20 to 35% healthy fats. Nuts, fatty fish, and avocado are some of the great sources of healthy fats. 3. Resting your way to bigger biceps Sleep and recovery are important components of any well-rounded bicep training routine or just workout in general. To let your biceps grow efficiently, you need to give your muscles a break. Sleep deprivation or even poor quality sleep can hold back your muscles from growing all out. When asleep, the body produces human growth hormone, which aids in muscle growth. The blood flow to your muscles also increases and your body can have time to repair the damaged tissues from all those hardcore workouts. This tissue damage control is especially at its peak during non-rapid eye movement sleep. Building bigger biceps in a week is a good start. Of course, the result after a week will not be as noticeable as when working out for a month. Nonetheless, if you stick with those habits, you’ll achieve your bicep goals in no time. If you have something to add, or maybe a question for us, comment them below. - ℹ️ Medical Disclaimer: 🤍

How to Get Bigger Biceps (5 Mistakes You’re Probably Making)


When it comes to how to get bigger biceps (and how to get big arms in general), there’s many factors you need to get correct besides just choosing the right biceps exercises. In order to grow your biceps and build the size of your arms, you need to play close attention to how exactly your performing your exercises and how you’re incorporating them into your routine. Take the simple biceps curl for example – it’s a great exercise for adding mass to the biceps but is often done poorly by allowing other muscle groups like the traps, front delts, and forearms to take over. By applying the simple tweaks mentioned in this video, you’ll be able to move a lot of the tension back to the biceps and quickly see the results you’ve been waiting for. Don’t let these biceps mistakes steal your gains! SCIENCE-BASED PROGRAMS: 🤍 LINK TO WRITTEN ARTICLE: 🤍 FOLLOW ME ON IG/FB: INSTAGRAM: 🤍 FACEBOOK: 🤍 STUDIES: Range of motion: 🤍 Mind-muscle connection: 🤍 Volume meta-analysis: 🤍 Non-responders: 🤍 MUSIC: 🤍 Lakey Inspired – Going Up Lakey Inspired - Better Days

Best Exercise For Your Biceps Is NOT Curls


Watch the full episode here: Video - 🤍 If you would like to get your own question answered, follow us on Instagram where we post QUAH requests weekly. 🤍 December Promotion: MAPS HIIT and MAPS SPLIT 50% off! Promo code “DEC50” at checkout 🤍 MAPS Fitness Programs & More Mind Pump Merch Free resources & guides on building muscle, fat loss, improving mobility, & more: 🤍 LIKE this video if you learned something new! COMMENT your thoughts on this topic. SUBSCRIBE for more valuable fitness content #MindPump CONNECT WITH US: INSTAGRAM: 🤍 TWITTER: 🤍 FACEBOOK: 🤍 SHOP MIND PUMP: 🤍 PRIVATE FACEBOOK GROUP: 🤍 PODCAST: iTUNES - 🤍 STITCHER - 🤍

10 BEST Exercises for BIG ARMS (Dumbbells Only!)


These are the best exercises to get bigger arms at home or in the gym with dumbbells ONLY. Learn exactly what to do to get big biceps, triceps, and shoulders in this arm workout video. By following through you'll add muscle mass onto your arms making them wider, thicker, and bigger over time. 🔥 FREE 6 Week Shred: 🤍 📲 FREE Diet/Workout Planner Tool: 🤍 If you want to build bigger arms with minimal equipment then you're going to love these exercises, because they target the most important muscles that make your arms look bigger, wider, and thicker. These include your biceps, your triceps, and your shoulders. And all you'll need for the entire workout are a pair of dumbbells, allowing you to do it anywhere, even at home.  So let's start first with a bicep exercise that targets a part of your arm that most people don't train hard enough, the brachialis. The exercise I'm talking about is called the alternating crossbody dumbbell curl. And if you're not performing any curls with a neutral grip during your arm workouts you're not maximizing the development of your brachialis. This isn't ideal if you want bigger arms because building up the brachialis is what gives your arms a wider appearance. So to get started with this exercise you would grab two dumbbells and hold them in a neutral position at your sides. Before doing anything you'll want to lean slightly forward to help take your shoulder out of the movement and to put more constant tension on the brachialis. Then you would curl the dumbbell up, but rather than coming straight up for a regular hammer curl you're going to come across your body aiming to bring the dumbbell up to your opposite pec. Then slowly lower the dumbbell back down and repeat the same thing on the other side, alternating back and forth for reps. Next is a tricep exercise that you only need one dumbbell for, the single-arm overhead tricep extension. You can perform these standing or seated, and you don't need a crazy amount of weight for these to be effective. To begin you'll grab a dumbbell and press it straight up above your head. Then bend your elbow and lower the dumbbell behind your head as if you're going to scratch the back of your neck. As you're doing this make sure that you don't flare your elbow out to the side and instead do your best to keep your upper arm locked in place, with your elbow pointing upward. From there you're going to extend your elbow until your arm is almost locked out over your head and then lower back down and repeat for reps.  Another very effective tricep exercise that I rarely see people performing is the two-arm dumbbell kickback. I occasionally see someone doing kickbacks, but very rarely do I see two dumbbells being used at the same time. Begin by grabbing two dumbbells, and standing straight up with the dumbbells hanging to your sides. Then bend your upper body all the way down until your back is parallel to the ground. A lot of people make the mistake of only bending halfway, and that's going to diminish the tension on your triceps by a lot. So bend all the way down, and at the same time, you're going to bend your elbows and pin them back up along the sides of your ribs. While you're bent over you also want to remember to keep your chest out and to maintain the neutral curve in your lower back. From there just extend your elbows until your arms are almost fully locked out behind you. Then slowly lower back down until your arms are bent at about a 90-degree angle, and repeat for reps. If you never do kickbacks with both arms at the same time give this one a shot because it's is an effective way to change things up.  Next let's go over a great bicep exercise that you rarely see, the wide dumbbell curl. Usually, people will only go wide with barbell curls, not realizing that going wide with dumbbells can offer another unique way to target the short head of the bicep. This is the portion of the biceps that sit on the insides of your arms. So you would begin wide curls the same way as regular dumbbell bicep curls. Grab two dumbbells, stand straight up, and pin your elbows tight against your ribs. Except now instead of curling straight up, you're going to rotate your arms outward first. Then curl the dumbbells up toward your shoulders while continuing to keep your elbows in the same position close to your ribs. Once the dumbbells are all the way up almost at your shoulders, slowly lower back down, while still keeping your arms externally rotated. Then when you reach the starting position repeat for reps.  Next, we have one of the best exercises for the bicep, the concentration curl. And even though this exercise is common, it can give you one of the best bicep pumps and help boost your b strength dramatically. To begin, sit on the edge of a bench with your knees wide apart and a dumbbell on the floor in between your feet. Grab the dumbbell with an underhanded grip, and pin that arm against your...

SuperHuman Bicep Workout For Thick Arms


5 Bicep Exercises for wider biceps. Try all 5 for a complete mass building bicep workout! ✚Alpha Lion Supplements & Apparel (Use code "TROY20" for 20% off. I'm the co-founder of Alpha Lion) My Current Stack Superhuman Pre Workout (I cycle between Pre, Pump & Burn) - 🤍 SuperHuman Protein (PB & Gains is my favorite flavor) - 🤍 SuperHuman Burn 2 in 1 Fat Burning Pre - 🤍 SuperHuman Shred Stack - 🤍 Alpha Lion Website - 🤍 ✚Buy Alpha Lion Supplements on Amazon Superhuman Protein - 🤍 SuperHuman pre workout - 🤍 Superhuman pump - 🤍 Superhuman intra - 🤍 Superhuman post - 🤍 ✚Follow Me 🤍 🤍 🤍

Biceps Peaks - 5 Best Ways to Build Them! (BOULDERS)


Build big arms and a complete physique in 6 weeks here 🤍 If you want to build bigger biceps peaks that stand at attention you have to do a few things. First, you must stop listening to anyone that tells you that this is solely due to your genetics. This can’t be further from the truth. If you want to get bigger biceps and more noticeable biceps peaks you need to train the long head of the biceps and change the way you do most of your bicep exercises. In this video, I’m going to show you the 5 best ways to build biceps peaks that stand at attention and get people to notice. First, you have to make sure that you supinate your wrist fully when performing any biceps workout or exercises. The complete contraction offered by supinating your wrist allows you to generate a strength of muscle contraction that you are unable to do otherwise. With the long head of the biceps at a mechanically better advantage to do this, you will target this head even more by doing so. Next, you want to be sure that you understand how your grip width will impact your biceps peaks. To start, you have to realize that the long head of the biceps is the one that is responsible for the height of your peak. This can be preferentially hit by keeping your grip narrow on barbell curls or any other biceps exercises. By narrowing your grip and holding your elbows close to the body you will be able to shift the focus to the outside of the biceps muscle more and therefore get more out of that long head. Third thing you want to do when trying to build bigger biceps peaks is choose exercises that place the long head on stretch by positioning the arm behind the body. This happens very naturally with exercises like the incline dumbbell curl and the barbell drag curl. If you keep the arm behind the body at some point during the exercise, you will put the long head on stretch by virtue of the fact that it is the only head that crosses the shoulder joint. Fourth, you can actually make the biceps muscle more prominent by training the muscle that lays beneath it; the brachialis. This muscle wraps around the humerus and is positioned underneath the two heads of the biceps. That said, it can be most visibly seen when looked at from behind as it situates between the triceps lateral head and the long head of the biceps. Build this muscle up and you will effectively push up the overlaying muscle group and get a fuller upper arm. Finally, if you want to build big biceps peaks you have to try to minimize the contribution of the forearm to your biceps exercises. For instance, when you are doing barbell curls, the tendency is to cheat the weight up by allowing the wrist to curl as you lift the weight. This engages the muscles of the forearm and diminishes the work that the biceps are doing. Over time, this will lead to less strength in the biceps and less bicep peak and size overall. For a complete program that puts the science back in strength and arm training, be sure to head to 🤍 and get the 6 week Ultimate Arm workout program. Of course, you never ignore the rest of your body and neither does this workout plan. Hit your entire body while adding significant size to your arms using the latest in science based arm training. For more biceps workouts and tips for getting bigger arms fast, be sure to subscribe to our channel here on youtube at 🤍

How To Get WIDER/THICKER Looking Biceps (Full Biceps Workout)


When it comes to building the biceps, I think it’s fair to say that most of us don’t just want a well-developed biceps peak. More importantly, we want biceps that are full and thick looking such that they not only look good from the side or when flexed, but also look well developed from the front view or in a shirt for example. And if you’re seeking to improve this, then the question you’re really asking is “how to get wider biceps”. But is this even possible to grow wider biceps in order to create thicker arms? Well, although it’s true that genetics will play some role in this and that bigger biceps (more biceps mass) in general often results in wider biceps as well, there are a few key things you can do to further improve the width of your biceps. Your first priority should be to train the brachialis. This is because the brachialis is responsible for some of the mass on the outer arm, and anatomically pushes up the biceps – which creates the illusion of wider, thicker arms. And one great exercise to target the brachialis is dumbbell hammer curls, since the neutral grip shifts tension away from the biceps and onto the brachialis. And to take this one step further, we can simply use a slower eccentric which emphasizes the brachialis even more due to its structural and fibre type properties. The next thing you should do is prioritize the biceps head that is currently less developed on you. For example, if your long head is lagging behind, then you want to start performing movements that involve keeping the upper arm behind the body since this enables you to emphasize the long head more since it crosses over the shoulder joint (whereas the short head does not). Two such exercises are incline dumbbell curls and behind the body cable curls, which compliment each other very well due to their varied resistance curve. And if your short head is lagging behind, then you simply apply the opposite concept and incorporate exercises where the upper arm is held in front of the body. Two such exercises are concentration curls and spider curls – but for both, make sure you’re supinating your forearm as you curl, as this will maximize activation of the short head. And to sum everything up for you, here’s what a biceps width workout could look like for you depending on what’s lagging: If long head is lagging: DB Hammer Curls (with ~5s eccentric): 3 sets of 6-8 reps DB Incline Curls (no supination): 3 sets of 6-10 reps Behind Body Cable Curl (no supination): 3 sets of 6-10 reps If short head is lagging: DB Hammer Curls (with ~5s eccentric): 3 sets of 6-8 reps Concentration Curl (with supination): 3 sets of 6-10 reps Spider curl (with supination): 3 sets of 6-10 reps Feel free to perform this as a workout on its own or simply replace your current biceps isolation exercises with these instead. And if you’re looking for a step-by-step program that uses both scientific research and our knowledge of the human anatomy to transform your body as efficiently as possible, then simply take my analysis tool below to find which program is best for you: 🤍 FOLLOW ME ON INSTAGRAM & FACEBOOK: 🤍 🤍 MUSIC: 🤍 STUDIES: Brachialis: 🤍 🤍 Incline Dumbbell Curl Resistance Curve: 🤍 Short head maximized with flexion and supination: 🤍

How to Get Wider Biceps (WORKS EVERY TIME!)


Get Ripped in 90 Days - 🤍 Subscribe to this channel here - 🤍 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 youtube at 🤍

GET BIGGER ARMS - (Dumbbell ONLY Bicep Workout)


Ready to put some thickness on those biceps?! Filmed a video last night going over some of my favorite dumbbell bicep exercises as well as specific things to watch out for when you're training your biceps that can potentially slow down your gains. Let me know in the comments below your favorite DB exercise and the video you want me to do next! IG: 🤍ryanhumiston SONG: Not Funny - Conditional



Sign up to the Elimin8 Challenge $20,000 to achieve YOUR goals! 🤍 💪 = 💵 Win a chance to come train with me from anywhere in the world! Get your Arm Blaster at: 🤍 TRAINING PROGRAMS: 🤍 JUST LIFT. CLOTHING: 🤍 VQ Fit: 🤍 FACEBOOK: 🤍 INSTAGRAM: 🤍 TWITTER: 🤍 ‘Aim to do something everyday that pushes you forward.’

Get Bigger Arms In 30 DAYS ! ( Home Workout )


Get Bigger Arms In 30 DAYS ! ( Home Workout ) By Ivan Rusakov A new video on my channel is perfect for those who are looking for a hand workout, how to make your hands bigger, hand exercises with dumbbells or hand exercises at home. I demonstrated the most understandable video with exercises for the arms ( shoulders, triceps, biceps and forearm ), taking into account the anatomy of the working muscles of the arm, as well as the wrong technique, the number of sets and repetitions. If you are already an advanced athlete, you can add a couple of these exercises to your workout program and see for yourself that it is effective ! If you want a quick body transformation, then the video is also suitable for you, since it is designed for 30 days of transformation, because this is the most popular sports challenge and it is easy to adjust to it and do it for only one month. And do not forget about the correct regime and nutrition #Arms #Shoulders #Triceps #Biceps #Forearms #Muscles #Exercises #Workout #Body #Sport

8 Best Bicep Exercises at Gym for Bigger Arms


8 Best Bicep Exercises at Gym for Bigger Arms 00:00 Biceps Curls 00:06 Alternating Dumbbell Curl 00:37 Barbell Curls 01:04 EZ-Barbell Preacher Curl 01:32 Alternating Hammer Curl 01:59 Machine Preacher Curls 02:27 Incline Dumbbell Curls 02:51 Cable Rope Hammer Curls 03:20 Single Arm Cable Curls Website: 🤍 Fanpage: 🤍 Instagram: 🤍 Subscribe and Press the Bell icon: 🤍 Thank you for your help! ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ © Copyright by Gym Body Motivation ☞ Do not Reup Contact: gymbodymotivation🤍 ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ Model Insta: 🤍abelbodygym 🤍_joeandrews 🤍youinseong777 🤍vanphysique 🤍christian.fleenor ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ 🎧 Track: Lost Sky - Vision pt. II (feat. She Is Jules) [NCS10 Release] Music provided by NoCopyrightSounds. Watch: 🤍 Free Download / Stream: 🤍 #gymbodymotivation #bicepworkout #bicepsworkout #bodybuilding #bodybuilder gym body motivation,8 Bicep Exercises for Bigger Arms Gym Body Motivation,bicep exercises,bicep workout,bigger arms,bicep exercises for bigger arms,big biceps,how to get bigger biceps,bicep workouts,arm workouts,best bicep workout,arm exercises,best arm workouts,big arms fast,big biceps workout,wider biceps,best exercises for bigger arms,best arm workout for mass,تمارين البايسبس,exercícios de bíceps,البايسبس

The Art Of Getting "BIG BICEPS" (Crazy Rant) - Kali Muscle


At Venice Beach doing some Bicep training while ranting about not being on youtube for too much longer. 🔴 SUBSCRIBE: 🤍 🔴 Check out my Viral Videos!: 🤍 👕MERCH▶︎ 🤍 🖥 MY WEBSITE | 🤍 🍹HYPHY MUD ▶︎ 🤍 👔 CLOTHES ▶︎ 🤍 📕 EBOOKS ▶︎🤍 🎧 MUSIC ▶︎ 🤍 〰 MUSCLEBANDS ▶︎ 🤍 🎥 YOUR PERSONALIZED VIDEO🔻 🤍 🔻 FOLLOW ME ON SOCIAL MEDIA🔻 ✅ INSTAGRAM | 🤍 🔵 FACEBOOK | 🤍 💙 TWITTER | 🤍 🌐 TWITCH💥 🤍 #KaliMuscle About Kali Muscle: Kali Muscle is a YouTuber, bodybuilder, actor and entrepreneur from Oakland, California. Also known as “Mr Muscle”. I’m here to Motivate and Inspire. I upload daily videos relating to Fitness, Gaming, Cooking and Vlogs. The Art Of Getting "BIG BICEPS" (Crazy Rant)| Kali Muscle 🤍 Kali Muscle 🤍

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How to Grow Your Biceps Peak (DO THIS‼️)


Grow your biceps peak! Full Workout & Diet Plan: 🤍 ► Sign-Up for Amazon Price Free 30-Day Trial: 🤍 ► Try Audible Plus Free for 30 Days: 🤍 ► Heavy Duty Workout Resistance Bands: 🤍 ► Pullup Resistance Bands: 🤍 ► Abs Wheel Roller: 🤍 ► Lifting Straps (My favorite): 🤍 ► Sign up for TikTok! 🤍 Follow me on: Tiktok 🤍 IG: 🤍 I’ll answer your questions or coach you 1:1 here: 🤍 Business Inquiries: deltabolic🤍 Anti-Swear Odor Workout Face Masks 🤍 ► Support me on PATREON: 🤍

Doctor Explains: The secret trick to getting big biceps


Big biceps kaise banaye? Is it biceps workout? can you do a bicepsworkout at home? or is it a gym biceps workout? what is the secret exercise to get huge biceps, build huge arms, get huge triceps, what is the diet for big biceps, the perfect arm workout, or is the secret something that no one will tell you? In this short presentation I explain to you the trick to get huge arms fast. Instagram ID: drankitbatra DISCLAIMER: Dr. Ankit Batra does not support the use of illegal substances. Content written or on video, social media post by or associated with Dr. Ankit Batra in any format or any reproduction is for educational and informational purposes only. It is not intended as medical advice and should not be taken as medical advice. You should see your healthcare provider with any medical concern you have. Do not take any medication without a prescription from your doctor. Make sure to check out my other videos: CLA: 🤍 Endura Mass: 🤍 Myodrol: 🤍 Evion 400: 🤍 Fish oil: 🤍 Supplements for running: 🤍 Joint pain treatment: 🤍 Lipoma treatment: 🤍 Why are bodybuilders and actors dying young: 🤍 Blast and cruise: 🤍 BLACK MAMBA/EPHEDRA/BLACK SPIDER FAT BURNER: 🤍 Good health capsule: 🤍 Gaining/Bulking steroid cycle: 🤍 Post cycle therapy: 🤍 Cutting/Ripping cycle: 🤍 Supplements: 🤍 My weight loss transformation: 🤍 How to gain serious muscle mass naturally: 🤍 How to stop feeling tired: 🤍 Lose belly fat: 🤍 Signs of low testosterone and How to fix them: 🤍 Safe replacement of steroids : 🤍 Anadrol 50: 🤍 HUMAN GROWTH HORMONE: 🤍 Mind Muscle connection: 🤍 Oral steroids vs Injectable Steroids: 🤍 Body recomposition: 🤍 Exercising with a face mask: 🤍 Clenbuterol: 🤍 Deca: 🤍 AMP: 🤍 Creatine: 🤍

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