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zakruti.com » Sport, fitness, workout » Jeff Cavalier
The ONLY Way to Wider Biceps (SCIENCE BASED)

The ONLY Way to Wider Biceps (SCIENCE BASED)

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Rating: 4.5; Vote: 2
If you have skinny arms that you want to get wider biceps so you can fill out your shirt sleeves, you are going to want to watch this video. Here, I am going to show you the only way for you to get wider biceps and get bigger, thicker arms in the process. More often than not, people will focus their attention to the height of their arms by working on building up their bicep peaks. While this is will help to grow bigger biceps and bigger arms in the process, it’s not how you grow wider biceps. In order to get wider biceps, especially when you viewed from the front, you are actually going to want limit the biceps involvement and focus on another muscle in the upper arm; the brachialis. If you don’t know where it is, the muscle is situated beneath the biceps and is slightly visible if you flex the arm and palpate on the outside of it. Just underneath the long head of the biceps and located between the biceps and triceps, the brachialis is muscle responsible for elbow flexion. Unlike the biceps however, the brachialis only has the job of flexing the elbow as opposed to being able to supinate the forearm and flex the shoulder. 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. Now, since the two muscles share the common function of flexing the elbow, it is impossible to completely isolate one muscle over the other. That being said, there are a few things you can do to favor the brachialis by reducing some of the contribution of the biceps by impairing it’s preferred action (supination) which can be done by simply keeping the forearm pronated. The reason you want to focus on the brachialis as opposed to the biceps themselves is that by building up this muscle, you are actually going to be thickening the outer side of the upper arm, between the biceps and triceps. Training this muscle will also increase the biceps peaks, creating a fuller appearance overall and allowing you to fill those shirt sleeves. You might be thinking that the best exercise for targeting this brachialis is the hammer curl. While this is certainly an option, it’s not going to give you the optimal results you are looking for simply because the grip needed to hold the dumbbells during a hammer curl is neutral as as opposed to the pronation you are ideally looking for. Instead, we need to find exercises that will have you using a pronated grip as opposed to neutral or supinated. The first exercise in your arsenal to attack this muscle is the cross body hammer curl. This version of the hammer curl allows you to stay pronated through the concentric portion of the lift, meaning that you will be preferentially targeting the brachialis as opposed to the biceps. You will likely be using lighter weights than you would on a traditional hammer curl, but that’s okay. Lighter weights doesn’t mean less gains. The next exercise is a close grip pull up. Utilizing bodyweight for this exercise will allow you to provide more overload to the muscle than you would traditionally be able to using free weights. If you are not strong enough to perform pull-ups without assistance, that it is fine. Instead of skipping the exercise altogether, I implore you to use a resistance band under your feet in order to allow you to perform the exercise in the first place. You will still be able to overload the brachialis this way. The third exercise up is the Kong curl, a cable curl variation that takes some of the stress off the biceps by once again performing them out of a more pronated position and with less tension in the fully elongated or stretch position. This is not a cable crossover. This is not for the chest. You want to curl your hand in a similar manner to the cross body hammer curl. This particular exercise allowed me to transition back to doing the standard cable curl. Coming off the biceps tear this was something I just simply could not do. Not only did this biceps exercise help me to build up to that but it also noticeably helped to build back some of the width to the upper arm that was lacking after the injury. Lastly, we have something called a drop curl. Here you keep the tension on the brachialis by holding the non-working dumbbell in the midrange position. Alternating dropping one dumbbell down at a time and keep the hand facing down or slightly down in order to minimize the biceps and maximize the brachialis. For more exercises to get wider biceps and more bicep exercises ranked, be sure to subscribe to this channel here. For complete workouts and step by step meal plans be sure to head to athleanx. com and use the program selector to find the plan that best matches your exact goals.
Date: 2024-02-20

Comments and reviews: 19


Jeff, Athlean-X has changed my body composition and given me the body I’d always wanted. I’m not done by any means, but I’m just gonna tell you guys, I’d wanted to do these programs for years and finally in 2023 I got all access and went deep into the programs, Jacked, total beast, AX-1, and now the built programs. There’s so much content and information I don’t see how it’s possible to not see results if you just follow what he says. So where am I at now from where I started I was at around 19% body fat, I’m
Now 13% body fat, all of my lifts have gone up, built for strength finally got me over the 405 mark on squat so that was awesome. My bench press improved and deadlift I’m getting back to doing my previous weight. I had an injury to my glute medius, but that’s partially why I liked the programs so much is the rehab aspect helped a ton. What I’m shooting for in 2024 is 10% body fat, 405 squat for 5 reps, bench 315, and get back to deadlifting 450 but still staying around 170-175. Last week of Built for performance then Ultimate Arms baby.
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Jeff - how do I continue to train my legs with a partial torn meniscus Deep squatting and even 90 deg squatting (and just body weight) can make the exercise too painful. Split squats helped me increase stability around the knee, but I can't seem to even lift moderate weight in a squatting fashion without pain. Are my squatting days over What exercise can I focus on to keep the legs strong
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I need to do more chinups. I don't use weights much, I'm a calisthenics guy. I can do a lot of pullups, and I do weighted pull-ups, but I go months without doing a single chin. Definitely thanks for reminding me to get back into them, want my biceps to be a little better. I used to do close grip chins, but I like pulls so much that I completely stopped doing chinups.
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Jeff, can you do a video about using isometrics to help various strains and elbow RSI Started doing a couple for my tennis elbow with an upside down kettlebell (35lbs) that has been working wonders, about one week in. Love to see your take on the topic and other isometric exercises that can be added into our week to remedy ongoing nuisances.
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Thank you Jeff! Kong curls and narrow grip pull ups look great for me, as I have herniated disks and those exercises don't put additional stress on my spine like dumbbells or other exercises that require carrying weights. Would love to see more exercises that don't cause pressing spine i. e. where strength is applied up-down or horizontally
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Hey Jeff, thanks for all the great content!
What’s your advice to people being dependent on high doses of antihistamines to treat severe allergies and more specifically chronic hives. This type of medicine supposedly impacts the body’s stress response negatively in such a way that it diminishes the results of training.
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i do 1 set to failure via a straight bar, then on back day i do 1 set of the close grip palms up pull down, just them two workouts, mike mentzer, i am in and out in no time, works great and i do not waste time doing all these other types that are overworking my biceps
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EVERY influencer has pulled their bicep with Preacher Curls. these put direct pressure on the tendon and the heavy weights used guarantee it will tear. Be smart, avoid these, don't listen to these other strongmen that brag about this badge of honor.
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Tore both my distal biceps tendons. Getting back into some stuff and found chin-ups aren't really the issue for me, but pull-ups are. The supination seems to stress my wrist and forearms more. Thanks for this video and for many, many others.
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I think I don't have brachialis muscle It's been 1. 5 years now since I'm doing hammer curls and cross body hammer curls with no sign of growth. my biceps grew but not brachialis
Please if you have the solution help me
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Interesting video im sure, but thats not why im here. Isn't the whole idea to look fit is the live long and look healthy Homeboy is looking a little old, just saying. Completely now to be rude, i'd say he looks 56. Am i wrong
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Since Jeff is right-handed, why does he hold the marker with the left hand to draw on the right arm Just to prevent muscle imbalances No, seriously, the opposite would be the normal thing to do.
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I haven't seen Jeff in a while, but I was wondering what was wrong with his mouth. Wondering if everything was fine with his health. Or maybe I had never noticed how his lip/mouth moved to the side
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one of my biceps is 1cm shorter after having it reattached but i have been told thats because of the bicipital aponeurosis not being reattached. i am going to give this a go and see what i can do.
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This is a great video but I struggle with a really bony elbow and so it sticks out making my arm look skinnier, and theres a dip where the tendon is, a video on how to fix this would be nice
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It really freaks me out how such a well built person has sustained serious injuries from trivial things. Are you just really unlucky or is this some knock on affect from over training
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There's a difference between anecdotal and statistical evidence. What he's showing is what worked for him, but that doesn't mean it will work for everyone. Therefore, it's anecdotal.
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Moral of the story.



Have variations in your workouts! If you want to expand your muscles, never train same workouts again and again for years. Science Based
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It may just be anatomy. This dude is jacked as shinjo and still has somewhat skinny arms. He looks natty tho so who cares. I’m built in a similar way not shredded like this tho
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