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exercises to widen biceps
- Thread starter djelkin
- Start date
Sadly, genetics determine the shape and insertion of your muscles. You can make the muscles bigger by proper weight training but you can't change the shape of your muscles. That's genetics.
Someone who is 5'0 can't do anything to make his legs longer. He can make his legs bigger and more muscular, but the shape and structure of the legs are determined by his genetics.
The only thing you can really do is increase your bicep size. Developing larger biceps will make the tendons larger and fill out your arms. Your arms will look wider and fuller.
There are two bicep heads in your bicep. The long bicep head is the outer bicep head and the short bicep head is the inner bicep head (the head that is closest to your chest). Both biceps heads are used to contract the biceps whenever you do a bicep exercise but you can prioritize which bicep head does the majority of the work by changing your grip width.
A wide grip (wider then shoulder width) prioritizes the inner (short) bicep heap.
A narrow grip (narrower then shoulder width) privatizes the outer (long) bicep head.
Try training biceps twice per week. Add in 2-3 exercises for biceps after your back workout and then later in the week perform an arm workout where you superset biceps and triceps.
Someone who is 5'0 can't do anything to make his legs longer. He can make his legs bigger and more muscular, but the shape and structure of the legs are determined by his genetics.
The only thing you can really do is increase your bicep size. Developing larger biceps will make the tendons larger and fill out your arms. Your arms will look wider and fuller.
There are two bicep heads in your bicep. The long bicep head is the outer bicep head and the short bicep head is the inner bicep head (the head that is closest to your chest). Both biceps heads are used to contract the biceps whenever you do a bicep exercise but you can prioritize which bicep head does the majority of the work by changing your grip width.
A wide grip (wider then shoulder width) prioritizes the inner (short) bicep heap.
A narrow grip (narrower then shoulder width) privatizes the outer (long) bicep head.
Try training biceps twice per week. Add in 2-3 exercises for biceps after your back workout and then later in the week perform an arm workout where you superset biceps and triceps.
Close grip scot curls for the inside part and hammer curls for the outside
the biggest problem i see is skinny newbs doing curls in front of the mirror. this isn't the way to build large biceps. it is mostly for mirin oneself only
what i recommend if you want to grow large biceps are weighted pullups and rows first and foremost. save the mirror mirin to later on when you actually have something to look at. really if you are new to weight training you don't even belong in that section of the gym.. you need to be focusing on the 5-8 main compound lifts. bench, squats, deadlifts, pullups, dips, militaries, rows, etc. these are the big boy lifts that build muscle memory
what i recommend if you want to grow large biceps are weighted pullups and rows first and foremost. save the mirror mirin to later on when you actually have something to look at. really if you are new to weight training you don't even belong in that section of the gym.. you need to be focusing on the 5-8 main compound lifts. bench, squats, deadlifts, pullups, dips, militaries, rows, etc. these are the big boy lifts that build muscle memory
The trick with arms is to focus on triceps. Everyone is concerned about the biceps peak but the triceps are the much bigger muscle in the arm.
I would suggest you to try switching exercises, and see how it works, but I would not expect this situation to change drastically, since the shape of our muscles are genetically determined. You can do a little for the shape, but yet again - changes won't be drastic.
