zakruti.com » Sport, fitness, workout » Jeremy Ethier

How to Get WIDER Biceps (Actually Works)

video description

Rating: 4.0; Vote: 1

Is it possible to get wider arms Isn’t this just genetics Can you really build wider biceps through your bicep workout Well, once you understand the anatomy of the short head biceps and long head biceps, you'll see it's possible. And after strapping some electrodes to my arm, I found the best exercises you need to include in your biceps workout. Without further ado, here’s how to get wider biceps. Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group: Click below to subscribe for more videos: Before diving into how to get wider arms, let’s talk biceps anatomy. There are 2 heads of the biceps that when well developed, give it that full and wide look. The long head is the muscle on the outside of your arm - providing that outer-thickness. And the short head runs down the inside - giving you more of that inner-peak. Now whenever you do any bicep exercise, both heads are being used to some degree. But, if you know how to target one more than the other, you can not only create more effective, targeted bicep workouts but you can also prioritize the part of your biceps that may be lacking. To find out what exercises target each of the two bicep heads, I used the EMG machine and found that the long-head was activated 2x more than the short head when performing curls in what’s known as the scapular plane. To get in this position, all you’ve gotta do is stand up straight, and bend your elbows into a 90-degree angle. Then, while keeping your elbows at your sides, turn your wrists outward as much as you can. So, if you want to really target the outer part of your biceps in your bicep workout, I recommend performing cable curls in this position. Just stand a few steps in front of the cable machine and then a small side step towards your working arm; keep your arms in that scapular plane, with your elbow tucked into your side; and use the resistance from the cable to keep your arm locked into position as you curl. For even better results, you can move the cables up by about 2-3 notches to around wrist-height. But if you don’t have access to cables, you can always replicate this movement with dumbbells. The second part to getting wider biceps: the short head. While the long head is emphasized by external rotation, the short head is emphasized by internal rotation. And one of the best exercises that applies this arm position is a concentration curl. You just sit down, pick up a dumbbell, and then perform a curl while resting your elbow against your inner thigh. To really nail down the arm path of the short head, just think about it as if you’re doing the curl across your body and towards your opposite pec. The only potential downside with this exercise is that it’s most challenging near the top position of the curl when the biceps are almost fully contracted. Remember, we ideally want an exercise that’s hardest near the bottom. Luckily, you can easily accomplish this by using an incline bench or a preacher curl bench, but angling your body sideways against it, and curling the dumbbell across your body towards your neck. Wondering if there’s anything you can do with a bar during your bicep workout to target one head or the other When I tested close grip curls with EMG, the long head had more activation relative to the short head because your arms are trying to externally rotate. The opposite happened with a wider grip. Because your arms are now trying to internally rotate, the emphasis shifts to the inner part of your biceps. But my personal recommendation is that you use these exercises with caution, as I’ve found they can place a lot of stress on your joints. So if you have dumbbells or cables handy, take advantage of those instead. Ok, now which exercise should you focus on, in your training When it comes to how to get wider arms, my advice is to prioritize whichever head seems to be lagging the most. Now the easiest way to find out which head is lagging is literally just in the mirror, and see which side looks less developed. Or, just test out both exercises and see which one you find more challenging and gives you the better pump. Let me know what you guys notice with your biceps, but in my case, I noticed my long head was less developed, so I’ll now be spending more time on it to try and bring up some of the outer width. Practically, this just means that, if I'm doing 3 bicep exercises each week, I'll focus 2 around the long-head and 1 around the short-head. Of course, if you're still a beginner, I’d recommend you just focus on following a solid routine that builds your biceps big enough to the point where you’d be able to recognize if one head was less developed than the other. The easiest way to do this is just to follow a comprehensive program that nails all the basics and lays it all out for you.
Date: 2024-04-28

← Targeting Belly Fat Is POSSIBLE! (New Study)

What Happens After Taking Steroids For 30 Days (CONTROVERSIAL) →

Related videos

Copy This 2-Workout-2-Set Method - It'll Get You Jacked After 40

• Muscle Monsters

I Spent $40, 000 To Prove Them Wrong (My NEW Study)

• Jeremy Ethier

It's Boring, But It Destroys Your Body Fat In 30 Days

• Jeremy Ethier

The Only 25 Exercises You Ever Need

• Jeff Nippard

The ONLY 2 Dumbbell Lat Exercises You Need (NO, SERIOUSLY)

• Jeff Cavalier

This place is like Disneyland for adults! #stemcells #health #longevity

• Ryan Humiston

Comments and reviews: 16

CaptainBritain1973
I do like watching Jeremy's content but I felt this one wasn't really necessary. I don't believe the 'widening' of the bicep doing these exercises or any other exercises is going to be THAT important or significant in the long scheme of things. Unfortunately, muscle shape throughout the body is heavily determined by genetics, and although you can increase muscle size through resistance training whether using cables or free weights, it's extremely difficult to SIGNIFICANTLY change the shape. Focus should be on the muscle as a whole when training in order to achieve a well-rounded and proportional physique. Especially since it takes 10 years to achieve an impressive physique naturally in the first place. I personally feel it's a waste of time and energy focusing on a very small part of a muscle when training. It's easy to get distracted by the 'latest' way of training using emg studies, which are not 100% accurate anyway in proving which part of the muscle is activating during an exercise.
You really are better off focusing on your training, nutrition, sleep, and that your consistency is on point whilst enjoying the journey of building a bigger and healthier physique. Rather than focusing on very small details that really are not going to make much of a difference!
reply

T-rexBreath
I've incorporated these exercises into my routine about 2 months ago based on info from other Jeremy videos. I can definitely say that he is right. The cable curl and concentration curl has added more roundness to my bicep where prior it was taller.
Also, 100% agree on the joint strain. When I do boxing I can feel the pain in my joints when I throw my jabs and hooks after arm day. I'll probably start easing off these exercises to prioritize my boxing performance, but if you're just bodybuilding then you should be okay.
reply

ronitakhariya4094
for me i target the long head by variations of hammer curl sometimes i do straight hammer curls and then sometimes i do inwards and i also do drop sets on this since this part can handle more force.
and i do single hand preacher curls for the short head by supinating my grip more than normal. just remember to go lighter on this and go till failure on both of them
and i do this after a back workout so yea i feel like its enough.
reply

adamlimbach6756
I think this is the wrong way to think about bicep training. Think it’s more effective to consider elbow position. Variations such as Preacher curls (elbows forward, basic barbell or EZ bar curls (elbows neutral, Bayesian cable curls as shown here (elbows behind)push for progressive overload on those and you will develop all the biceps you want.
reply

jeremy_ethier
New viewer and I really enjoy how well you display the muscle groups along with the lifts while you explain them. I think you do it really well and it clicks with me in a way no other trainer class has. I dont know why but as someone who has been focusing consistency of training and diet over technical knowledge I really need this now
reply

jeremy_ethier
Interesting that the wrist position is not mentioned and how doing hammers vs latteral grip makes them wider or taller, I only do hammers never latteral because I want them to peak but not wide and it works but the grip isnt even mentioned and thats actually what makes the ultimate difference
reply

ThehollyJesus041
Every form of curl will work ur biceps you don’t need all these variations. If you want bigger biceps get stronger at preacher curls, barbell curls, behind the back cable curls, and hammer on a bench
reply

jeremy_ethier
Wow simply just wow bro you are doing a excellent and brilliant video bro telling about how to get wider biceps and keep it up and keep up the good work as always and take care
Keep smiling always
reply

xy2575
Does not really matter if youre not a Professional bodybuilder. As you can see all biceps exercises hit the long and short head. Focus to go to the gym regularly instead of focusing on little Details
reply

KM-hk8tc
Can’t believe you’re at 6. 5 MILLION subs. That’s just nuts. You’re like a Kardashian in the fitness world. AthleanX would be Kim and you Kylie
V Shred would be their ugly brother
reply

AlphaReyHxC
Amigo uffff que buenos videos gracias por seguir con tan buena calidad justo en momentos donde uno no sabe que hacer en el gym jajaja gracias y mucha tranquilidad y equilibrio en su vida.
reply

3komma141592653
Shame you didn't mentioned Hammer Curls. For me that works perfectly fine. Four sets regular curls, then some other exercise, and at the end of my routine 4 sets of Hammer Curls.
reply

KabyoMorgan
How we can get high peak in the bicep I mean which exercises I need to do to get a high peak bicep For me I have pretty wide bicep but my bicep peak is low.
reply

ArjanBakker
concentration curl is even better without resting on the leg but keeping it in the air, bent over and do the concentration curl. You forgot the brachialis.
reply

lsisak7651
Its possible. I am a woman and have better biceps than most men. I didn't need a video to build my muscle either because I work out. Men better learn.
reply

lutovac_nikola
Rare Jeremy Ethier L since u can't bias long/short head and use EMG as a reliable source for anything except activity at the certain moment
reply

Add a review, comment