How to Get Bigger Biceps (TALLER & WIDER!)

  • Published: 11 August 2019
  • 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.

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Comments • 2 744

    ATHLEAN-X™   1 months back

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

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

    • Idris Iljasov
      Idris Iljasov  6 days back

      @Mike Delarosa son of a bitch

    • Mike Delarosa
      Mike Delarosa  6 days back

      But I got tiny forearms

    • Idris Iljasov
      Idris Iljasov  2 weeks back

      You have look are wy a chicken asshole rat face son of a bitch haha

    • The Warrior z
      The Warrior z  4 weeks back

      @Uzor Uche its gonne fall on youre head

    • Threndr Mc
      Threndr Mc  4 weeks back

      Hey Jeff, you said that you should train your abs everyday, but doesn’t that counteract the idea that in order to achieve peak muscle growth, you should not train sore muscles?

  • Main Account
    Main Account  3 hours back

    This dude out here curling 105 like its nothing

    • Northern Nightmare
      Northern Nightmare  2 days back

      I sold my dog and put a picture of Jeff on my front door!

      • Joe Britten
        Joe Britten  2 days back

        Idk if it’s just me but my genetics have only allowed me to get a certain sizes I feel that has a part of things but not all.

        • oldystuff
          oldystuff  2 days back

          This man is definitely knows what he is talking. I tried it and my biceps were on fire... but they’re we’re not ever growing anyway

          • Damijan Khebal
            Damijan Khebal  3 days back

            Hey Jeff, i'm running into a problem with bicep curls: at the top i cant quite close my elbow as much on the right side as i can on the left side. I also tend to perform a shrug like movement at the top on the right side, and I can't really seem to turn it off no matter how light the weight. I'm pretty much lost and can't remember of you've ever covered this, so I'm asking you to now!

            Edited for clarity on when i shrug right.

            • Pranav Madhani
              Pranav Madhani  3 days back

              Thanks man really found useful.

              • Different
                Different  5 days back

                I don't know about this one, physically you put the same amount of work to move the object as neither weight or distance is changed.

                Unless the forearm can assist in elbow flexion I don't see the point of this, other than increasing risk for wrist injury.

                • Outtastate javie
                  Outtastate javie  5 days back

                  IDK what he was saying ...he made me out of breath and I'm laying down 🤔🤔🤔🤔wtf was he saying ???
                  What language is he speaking

                  Hey Jeff eat healthy and run so your stamina is up !!thx bro!!

                  • Jefferson Cosgrove
                    Jefferson Cosgrove  5 days back

                    My brother in law turned me onto your channel about 6 weeks ago. I've been on a journey to get back in shape. Now down 25 pounds in 26 weeks. Building muscle as well. I was starting to see muscle results but I started applying tips like this to my workout and I've gained 1/2" on my upper arms in the past three weeks. Looking forward to the next three months. Shoulders were always a weak point but they're really coming around as well. Thank you.

                    • TroubleMaker G&M
                      TroubleMaker G&M  5 days back

                      I have a question. Isn't it bad if you Flick your wrist back towards your biceps ? either side. back hand side and your inside hand

                      • ukundwi narzary ukundwi narzary

                        1:22 1:23 1:24 hot 👌👌👌

                        • errndog errndog
                          errndog errndog  7 days back

                          Where's the workout to change your genetics.....that cursed you with a looooong, narrow bicep : (

                          • Joe Echegaray
                            Joe Echegaray  7 days back

                            This was great! So much good isolation advice! Thank you Jeff!

                            • Miqayeel Bradley Low
                              Miqayeel Bradley Low  1 weeks back

                              Makes sense! Will try this out for sure tomorrow. Thanks buddy

                              • creator Space
                                creator Space  1 weeks back

                                It's done well.

                                • brocktonsss
                                  brocktonsss  1 weeks back

                                  3:30 damn i just figured out how i got golfers elbow

                                  • Kaleb Andrews
                                    Kaleb Andrews  1 weeks back

                                    What is this dude's body fat

                                    • A DaniBoi Beat
                                      A DaniBoi Beat  1 weeks back

                                      Got a Taco Bell ad before the video. Be back later 👌🏽

                                      • Paco Barreza
                                        Paco Barreza  1 weeks back

                                        Thanks for those tips mr jeff

                                        • TS99. Sali
                                          TS99. Sali  1 weeks back

                                          Ur the best

                                          • ryan lagard
                                            ryan lagard  1 weeks back

                                            Thank you jeff! Mild tendonitis has kept me out the gym recently.. just went back to the gym yesterday and DAMN! I felt everything in my biceps and got a damn good workout. You may have saved me from ruining my wrists, thank you SO MUCH!

                                            • Huff Poster
                                              Huff Poster  1 weeks back

                                              He's got spaghetti veins

                                              • zameer Gj
                                                zameer Gj  1 weeks back

                                                Where is rishab ??? Help me

                                                • REAL RACER Z
                                                  REAL RACER Z  1 weeks back

                                                  A cyst popped up in my right wrist doing it this way ...How to cure the cyst now's a Bible cyst

                                                  • Hisham Hab
                                                    Hisham Hab  1 weeks back

                                                    Obviously. IGF in it. Low carbs + protein wont grow your muscle bigger.

                                                    • Don Pancho
                                                      Don Pancho  1 weeks back

                                                      This was so helpful I often felt my forearms getting tight and sore after doing biceps and it all makes sense now!

                                                      • FromBeToReality
                                                        FromBeToReality  1 weeks back

                                                        THUMBS UP!!!
                                                        then watch, if applicable. (i'll watch, though not for me.)

                                                        • shane blue sky
                                                          shane blue sky  1 weeks back

                                                          The first one is beong done by renshaw fitness for a long time.

                                                          • Sam
                                                            Sam  1 weeks back

                                                            Jeff is trying to fool us or he knows nothing about biomechanics. The only thing that happens when you bend the wrist is that the leverage becomes different (shorter). This allows you to use more weight. It does not matter at all for the growth of the biceps.

                                                            • Robin Petti
                                                              Robin Petti  1 weeks back

                                                              Thank you for all of your videos you have been very help with a lot of your informative information it’s helped me so much with my PT training for school

                                                              • kevin m
                                                                kevin m  1 weeks back

                                                                I did this last year with a 25lb dumbbell and a 25lb kettlebell. The kettlebell gave me way more burn directly to the bicep because you can open the hand and flatten the wrist as you stated. Jeff you just taught me that what I was thinking was correct!

                                                                • kevin m
                                                                  kevin m  1 weeks back

                                                                  @Sam gotcha.....but i was under the impression that burn means you are pumping blood into the muscle

                                                                • Sam
                                                                  Sam  1 weeks back

                                                                  That only has to do with the leverage of your forearm. With the kettlebell you make the lever longer so that 25 lbs is much heavier for the biceps than the 25 lbs of the dumbbell because the lever with the dumbbell is shorter and therefore less heavy for the biceps ... 😉

                                                                  Btw, burn says nothing about muscle growth.

                                                              • vertin ferretiz
                                                                vertin ferretiz  1 weeks back

                                                                You did that wrong..

                                                                • Mike Williams
                                                                  Mike Williams  1 weeks back

                                                                  Hey Jeff, you have good biceps because of good genetics. A lot of guys can do this workout and their biceps will never look like yours, including me.

                                                                • itsManuel
                                                                  itsManuel  1 weeks back

                                                                  When you have small biceps and small forearms...

                                                                  • thun der
                                                                    thun der  1 weeks back

                                                                    1:15 the biggest mistake that prevented me from building a bigger bicep.

                                                                    • aaron maxim
                                                                      aaron maxim  2 weeks back

                                                                      Dorian Yates had like 18in forearms.... never did forearms. Just popped in my head.. fun facts

                                                                      • Chiranjib Baruah
                                                                        Chiranjib Baruah  2 weeks back

                                                                        That is helpful. I was having some problems with my forearms. Thanks.

                                                                        • JohnstasBACK
                                                                          JohnstasBACK  2 weeks back

                                                                          These videos are gold

                                                                          • Mr totorro
                                                                            Mr totorro  2 weeks back

                                                                            jeff bicep has biceps

                                                                            • Base*Radius
                                                                              Base*Radius  2 weeks back

                                                                              Captain(s) .. here's a question.. if you train for hyertrophy, does it also increase strength? or just the look and size ? Cuz he mentioned, if you're training for strength.. you do x.. and if you're training for hypertrophy, you do .. (the thing he showed in the video) the question is.. will i be 'losing strength' ..but getting 'bigger' .. or will strength also be part of the outcome?

                                                                              • Arnav
                                                                                Arnav  2 weeks back

                                                                                Jeff don't have veins...
                                                                                He have *ROPES*

                                                                                • Martin Barquero
                                                                                  Martin Barquero  2 weeks back

                                                                                  That cant be good for your wrist. I dont care who you are...

                                                                                  • Martin Barquero
                                                                                    Martin Barquero  1 weeks back

                                                                                    Yes I did.... the hand placement and rolling on the my opinion on lifting * heavy * ....may cause hyper tension on the ligaments of the wrist. Working In the oil field i have notice those lifting habits( well not a habit but hard to lift things correctly when what your lifting does not have comfortable gripping like a , dumbell , for instance would have) injuries are more prone to occur becuase of the * rolling motion * of the wrist. Other have commented , and what I mean by others is weight lifters argue the idea the decline bench press is not good for your rotator cuff becuase of the awkward angle you are making that lift. Just my opinion bud. That's all.

                                                                                  • TheGhostwolf14
                                                                                    TheGhostwolf14  1 weeks back

                                                                                    Did you even watch the video at all lol

                                                                                • Richard Karl Remmen
                                                                                  Richard Karl Remmen  2 weeks back

                                                                                  This vid was great. I wonder what Jeff thinks of body drag curls btw.

                                                                                  • spray32
                                                                                    spray32  2 weeks back

                                                                                    why is he so out of breath? Jeff you need to breathe and take your time speaking dude haha too pumped up for the videos

                                                                                    • Duvro
                                                                                      Duvro  1 weeks back

                                                                                      I noticed that as well..have been time since i watched his vids since i was not working out, but i don't remember him being out of breath that fast...

                                                                                  • Samuel Cruz
                                                                                    Samuel Cruz  2 weeks back

                                                                                    Those veins are gonna explode one day

                                                                                    • Black Panther
                                                                                      Black Panther  2 weeks back

                                                                                      Bicep: I think it's time for me to work out
                                                                                      Forearm: I wanna too!!!! Pls!!!