10 Best Exercises for Wider Biceps

These are, probably, the 10 best exercises for wider biceps. Add a couple of them to your training routine to see results.

In the pursuit of sculpting biceps that not only impress on the side view but also command attention from the front, it’s essential to move beyond the conventional bicep curl regimen. Too often, individuals unknowingly limit their bicep growth by fixating on commonplace exercises that primarily target one part of the biceps. What many fail to recognize is that the bicep is a multifaceted muscle group, comprising the long head, short head, and the less acknowledged but crucial brachialis.

The appearance of your bicep isn’t governed by a solitary muscle; rather, it’s the harmonious interplay of these distinct components that defines its shape and size. The long head, situated on the outer side of the arm, contributes significantly to the bicep’s peak, while the short head, nestled on the inner side, provides thickness. However, it’s the brachialis, concealed beneath the bicep and responsible for width and thickness, that often eludes the spotlight.

The common mistake lies in repeating standard bicep curling exercises, which may contribute to the growth of one part but fall short of fostering a comprehensive development. To achieve biceps that boast both width and thickness, a strategic approach that targets each aspect of this intricate muscle group is imperative.

This article aims to guide you through a diverse set of exercises designed to promote growth in not just one, but all facets of your biceps. From the hammer curl bar to concentration curls and cable variations, we’ll delve into a holistic training regimen that ensures your biceps stand out, whether viewed from the side or the front.

The information for this article was inspired by a video shared by Max Posternak at his YouTube channel. Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5.5 million subscribers.

Without further ado, let’s dive deep into the 10 exercises for wider biceps.

How To Build Bigger Arms Quickly (Sets and Reps Included)

10 Best Exercises for Wider Biceps

To achieve well-rounded biceps, you need to target the long head, short head, and the often overlooked brachialis. Below are 10 effective exercises to promote growth in both width and thickness.

Hammered Curl Bar (Tricep Bar) Curls: The hammered curl bar, also known as a tricep bar, is an excellent tool to target the brachialis. By using a neutral grip in the center of the bar, lean slightly forward, and curl the bar upward toward your chest. Ensure proper form and avoid using momentum for optimal results.
Alternating Cross-Body Hammer Curls: This exercise utilizes two dumbbells in a neutral position. Lean forward and curl the dumbbells across your body, aiming to bring them to the opposite pec. Alternate sides for a unique and effective brachialis workout.
Rope Cross-Body Hammer Curl: Performing this exercise with one arm or on an incline effectively targets the brachialis. Use a neutral hand position, curling the rope across your body to engage the brachialis and enhance width.
Concentration Curl: To target the short head of the bicep, perform concentration curls with a twist. Sit down with your legs wide, pin your upper elbow against your thigh, and curl the dumbbell up while turning it so that your pinky is higher than your thumb. This maximizes tension on the short head.
Incline Dumbbell Curl: Adjust the bench to a 60-75 degree angle and externally rotate your arms with palms facing away. Curl both dumbbells up while turning your pinkies up, emphasizing the short head.
Wide Grip Cable EZ-Bar Preacher Curl: Attach an easy bar to the cable, squat down with triceps over knees, and lean slightly back. This variation keeps constant tension on the biceps, effectively targeting the short head.
Incline Reverse Grip Cable Curls: Using a reverse grip on an incline bench, curl the barbell towards your chin. Loop your thumbs over the bar to isolate the brachialis and avoid unnecessary bicep involvement.
Reverse EZ-Bar Spider Curl: Lay flat on an incline bench, palms facing down, and curl the EZ bar up. This pronated position targets the brachialis effectively.
Outward Bicep Cable Curl: Using individual cable handles, stand above the cables with palms rotated outward. Curl the weight towards your shoulders, leading with the pinkies to emphasize the inner head.
Wide Grip Barbell Curl: For ultimate short head activation, take a wide grip, preferably with an arm blaster. Curl the weight to your chest, maintaining fixed elbows for maximum short head engagement.

10 Biceps Exercises Better than Traditional Curls

These 10 carefully selected bicep exercises are more than just a compilation of movements; they form the cornerstone of a comprehensive workout routine geared towards transforming your biceps into a well-rounded and visually striking feature. By incorporating these exercises into your regimen, you embark on a journey that goes beyond mere aesthetics; it’s about sculpting biceps that not only look impressive but are functionally robust. The key lies in understanding the nuanced anatomy of the bicep, acknowledging the roles played by the long head, short head, and the oft-overlooked brachialis.

To attain biceps that command attention from every conceivable angle, it’s imperative to strike a balance between the development of the long and short heads, as well as paying due diligence to the brachialis. While the long head contributes to the iconic peak and overall height of the bicep, the short head ensures a robust thickness, and the brachialis takes charge of width—forming the trifecta that defines the ideal bicep aesthetics. Neglecting any of these components can result in an incomplete development that falls short of the impressive results you seek.

The Most Effective Arm Workout

Remember, a holistic approach to arm training involves not only targeting each muscle but also understanding the synergy between them. As you engage in these exercises, be mindful of form, control, and the mind-muscle connection. The journey towards well-rounded biceps is not just a visual transformation but a testament to your commitment to comprehensive and balanced arm development. So, let these exercises be the building blocks of your bicep journey, crafting an impressive physique that stands out from every perspective.

We know visuals are important when talking about exercising. So you can check out Posternak’s video below to see how to perform each of these unique bicep exercises and maybe add a couple of them to your training routine.