Best Workout to increase width of Biceps.

Does your biceps look narrow when seen from front?

Hello! Welcome again. In the previous article we discussed about building the peak of your biceps. If you remember I mentioned two muscles in that article, Brachii and Brachialis. Today we are going to work on Brachialis muscle of your biceps. Do you know what is purpose of Brachialis muscle when it comes to looks? Brachialis also known as short head of biceps adds width to you biceps. Brachialis muscle lies beneath you Brachii or long head muscle. Having a strong and developed Brachialis muscle makes you biceps look round and bigger even from the front. Even noticed some guys when looked from side have a  nice big bicep but when seen from front their arms look so narrow? This is because of small or weak Brachialis. However Triceps contribute approx. 60% of your arm and to have big arms you need to focus on both Triceps and Biceps. We will be discussing about triceps in later articles. So let’s start with quick bicep anatomy:

In the above picture you can clearly see that the long head (Brachii) of the biceps goes upward to build that peak while the short head (Brachialis) sticks out to give it a 3D rounded shape.  I assume you have already adopted the off side grip and don’t need introduction to that again. Let’s begin the workout part. 

1) Wide Grip Barbel Curls

To do this: Take a bar longer than your usual barbell. Grip must be 4-5 Inches wider on both sides than usual. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. Slowly begin to bring the bar back to starting position as your breathe in.

2) Wide Grip Incline Dumbbell Curls

To do this: Grab a set of dumbbells and lie on bench with 50 degrees slant of a little higher. Open your arms wide like shown in the pitcure and continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. Slowly begin to bring the bar back to starting position as your breathe in. Do not let your arms hang downward. 

3) Spider Curls

To do this:  Arms hanging straight down toward the floor, fully extended Lean forward on a spider curl bench (or on the off side of a usual preacher bench)  (as shown). Hold a barbell with your arms extended and your triceps in contact with lower pad.continue the movement until your biceps are fully contracted and the barbell is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.

4)Wide Grip Preacher Barbell Curls

To do this: Hold your barbel 2-3 Inches wider than usual on both side. Rest your triceps on the pad of preacher bench.Continue the movement until your biceps are fully contracted and the barbell is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.

 5)Single Arm Dumbbell Preacher curls

To do this: Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.

As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched.Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. Main a more than 90 degrees angle between your arm and chest. 

Add at least two of these to your biceps routine to completely develop your Biceps muscles and build huge Biceps. Good luck.


My Youtube Channel: Gurpreet Singh

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How to build peak of your bicep?
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What is carbohydrates?
7 must use supplements for bodybuilders.

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