We get a lot of questions about how to get wider and fuller biceps?
When we talk about building biceps bigger, we always talk about the peak of the bicep which matters in overall appearance.
I can fairly say that many of us don’t have a proper peak of the bicep. In other words, we can say that we all want to have bigger, wider, and fuller biceps when we flex or from the side angle but some of us failed to have this.
And if you’re here to improve that what you’re aiming to do is to increase the size of the bicep.
But it matters the most that which part of the bicep is lagging. Just stay tight throughout the article, I will guide you through all the steps that how to get wider and fuller biceps.
Anatomy of How to get Wider and Fuller Biceps
We have to understand the whole anatomy of the biceps if we want it to grow. The bicep muscle is on the front side of the arm. It includes the “long head” and the “short head” which works as a single muscle.
The short head is located inside of the bicep whereas long head is on the outer part of the arm.
Another part is the brachialis which lies underneath the long head of the bicep. This muscle gives you the mass on the outer side of the arm as well as pushes the bicep up and creating the illusion of wider appearing arm.
How to get wider and fuller biceps
For instance, I have my long head is always more developed than my short head. It was not like this until I work on my short head and make it a priority. With that being said let’s talk about the workout additions and make priority to the weaker part.
Workout for Width
As I said earlier, if you want to get fuller look on bicep start prioritizing Brachialis first.
Brachialis:
One great exercise for that is Dumbbell Hammer Curl. You have to flex your arm with holding a Dumbbell in a neutral grip which will shift major tension from biceps brachii to brachialis.
This will increase the size of brachialis which leads to pop up the bicep more. When we saw the studies conducted by professionals we got to know that by slowing down the eccentric portion of the movement which will further shift more tension to brachialis.
The researches notice the muscle fiber differences between biceps and brachialis.
Long Head:
If your long head is lagging behind then you do exercises first which targets the long head more.
One amazing exercise for this is Incline Dumbbell Curl. Any exercise where your elbow is behind your back targets the longer head of the bicep.
Studies shows that the longer head of the bicep targets most in the final 1/3rd part of the curl i.e. when dumbbell is close to your shoulder while curling up.
You can also do behind-the-body-cable-curl as substitute exercise.
Short Head:
When we talk about short head, we just simply vice versa things for long head i.e. arm should be little bit in front of the body which preferably targets short head more.
Some amazing and great exercises are Spider curls and concentration curls. While performing short head exercises, just a little bit of supinated flexion can make a major difference.
For instance, when you perform concentration curl, while you are at the top of the curl, just turn your pinky finger inwards or upwards.
This will cause a significant difference that you can notice. In conclusion, I will say that combine your workout as you see yourself that which part is lagging behind. Try this and you will surely see some significant results.
For lagging short head:
- Dumbbell Hammer Curls: 3 sets of 8 reps
- Concentration curls: 3 sets of 6-10 reps
- Spider curls: 3 sets of 10-12 reps
For lagging long head:
- Dumbbell Hammer Curls: 3 sets of 8 reps
- Dumbbell incline curls: 3 sets of 10-12 reps
- Behind the body cable curl: 3 sets of 12 reps.
You can try this workout and let us know about the results.
Related Articles
