Having a good and proportional body will give you many advantages. It not only looks good but also will make your body healthy and strong. So, how to get wider biceps? It is not only going to the gym and doing whatever with your biceps. It has several techniques that will help you get the wider biceps as you wish.
Wider biceps can be done by doing curls. The steps will focus on the exercises with curls. There are about more than five exercises you could try in your gym. Here, I will explain one by one and give you some suggestions.
So, why do wider biceps look so interesting? The main function of the biceps itself is to bend your elbows. It will need extra efforts to make it stronger, wider and more attractive. Alright, let’s not waste our time here and read all the explanations of exercise steps to get wider biceps as follows.
Several Exercises and Steps to Get Wider Biceps
Having curls as the main focus of exercise will help you get wider biceps but if you do not make the exercises vary or doing only the same curls; it will only get your one part of biceps. You know, to make it perfect; you should hit all the muscles and get the perfect wider biceps.
Here are the exercises how to get wider biceps:
1. Hammer Curl Bar
This tool is very good at targeting brachialis. It is also known as a triceps bar. If the gym you are into does not have this tool or barbell; you still could use a dumbbell with the same movements or techniques.
So, how to do the exercise with a hammer curl bar? Here are the steps:
- Grab the bar in the center with the neutral grips
- Stand up and keeping your elbows close to your sides while you leaning forward
- Curl the bar to your chest and squeezing your biceps; then, back to the starting point
2. Cross Body Hammer Curls
Here are the steps to do this exercise:
- Get the dumbbells and grab it
- Hold the dumbbells in neutral positions (your sides)
- You should lean forward slightly. It is to reduce the involvement of the shoulder
- Then, curl the dumbbells up.
- Last, lower and repeat it on the other side. Back and forth
3. Incline Cable Rope Curls
Steps how to get wider biceps with this exercise:
- Set the low position for the pulley and attach it to handle of rope
- Set thirty degrees of the incline bench and lay back
- Curl the rope to your face with the raised elbows
- Make sure the brachialis constant tension
4. Incline Reverse Grip Cable Curls
- Standing in front of cable machine
- Grab the bar with reverse grip (shoulder-width apart) as shown in the picture after attach it to low pulley
- Curl the barbell to your chin
- Back to the start slowly
5. Reverse EZ Bar Spider Curls
- Set the incline bench and lay forward
- Hold the EZ bar reverse grip and the thumbs looped the bar
- Curl up and squeeze the top
- Lower back down slowly
6. Concentration Curls
- Get the dumbbell and sit down
- Pin the upper elbow against the thigh inside
- Curl up the dumbbell
- Return slowly and repeat
Those are some of the exercises for how to get wider biceps. There are more exercises to try but those are enough if you do them right. Having wider biceps will make you look attractive but there is one story I know about a person who has too wide biceps:
He started to go to the gym at 18 years old. He did exercise for the upper part of his body every day even on the weekends. His biceps were extremely wide and wow I could say it was so attractive. However, his legs were so small and it was not balanced at all.
Well, exercise for the whole body is important too. You could focus on your upper body like biceps but you should do exercise for your legs too. That is why there is leg day! Schedule your leg day and get your perfect and balanced body look!
Top 5 Effective Exercises for Building Wider Biceps
For your information, in some sources, how to get wider biceps is easy but also not easy if you do not do it seriously and with the right technique. Then, based on Max Posternak, there are about five more exercises to help you other than the above exercises; they are Incline dumbbell curl, Wide grip cable preacher curls, Outward bicep cable curl, Wide grip barbell curl and Wide grip barbell curl on a preacher.
Ok, first of all, you should find the best gym with complete tools and go to the gym regularly. Then, do all the exercises you need to get wide biceps. Remember, wide biceps are not only big. Big biceps is different from a wide biceps. If you look at the mirror; it is only big from the side of the body. Then, when you move to the front of your body, it is not as big as the side looks, right?
In conclusion, do the exercise that not only focuses on one bicep and muscle but all of the biceps parts. Brachialis muscle is the important part to make your biceps wider. It is hidden inside but it has an important part to make your wish come true as soon as possible.
As I mentioned before, the focus on brachialis to get wider biceps is really important.
That’s it. I hope you will find this article useful and will give you the best way to get the wider biceps you want. Take your friends with you to get more motivation. Motivation is important to do these steps easily. Do you agree? Share this information about how to get wider biceps with your friends or family too. I hope you are happy and healthy. Have a good day!
FAQ
How do I make my biceps wider?
You could do exercises that are focused on the curls with several variations.
How long does it take to get wider biceps?
It is about six to eight weeks long if you are consistent with the exercises.
Can I train biceps every day?
No, you could train your biceps only twice or three times a week is enough. Your muscles need to rest for about one to two days.
Is bicep width genetic?
It is, but you could train your muscle to get wider biceps if you want.