How to Get Bigger Biceps (TALLER & WIDER!)

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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.
Build Muscle in 90 Days - athleanx.com/x/my-workouts
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Published on


Aug 11, 2019




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Comments 2 806
ATHLEAN-X™ 4 months ago
*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! giveaway.athleanx.com/ytg/how-to-get-biceps 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…
Kevin Taylor
Kevin Taylor Month ago
Idris Iljasov
Idris Iljasov 2 months ago
Hahahaha son of a bitch
Tommy O'Brian
Tommy O'Brian 2 months ago
Jeff bro, you looking like you're getting sick, and malnourished in the face. Start bulking up on that protein and carb game. Every video it sounds like you're literally going to pass out.
Idris Iljasov
Idris Iljasov 3 months ago
@Mike Delarosa son of a bitch
Stephen 2 days ago
0:23 I'm damn near 30 and want bigger biceps lol
Mark2008 2 days ago
6 minutes in the video 2nd shelf in the cooler is a whole pie 🥧 🤫
LuukKuit 3 days ago
How am i getting this for free
Ryan Holiday
Ryan Holiday 4 days ago
Watching at 1.5x speed and am admiring how Jeff has total control of his body. That's the goal.
amro ko
amro ko 4 days ago
Jeff how get long biceps ???? pleas help me
Super indones
Super indones 11 days ago
However we muscles always not sama Arnold and Stallone so different but still have bigger muscles
lil sloppy nutsack
lil sloppy nutsack 13 days ago
2:49 first excercise 4:02 second excercise 5:14 third excercise 6:03 fourtfh excercise
Adrian Martinez
Adrian Martinez 9 days ago
Prasanna Kumar
Prasanna Kumar 15 days ago
What's the name of this exercise?
simpleflipR6 16 days ago
Finally a guy who knows absolutely what he is saying about the action of the biceps. All the other videos out there are mediocre. This one is dead on
Jim Baughman
Jim Baughman 17 days ago
Ty I will try and do the best I can thanks for the great tips I will definitely follow your advice
MrNotoriousBIGG 17 days ago
Reps and sets Jeff?
Alysson victória
Alysson victória 20 days ago
tell us about your transformation to be in this shape with this bodyfat
MKONE 20 days ago
Excellent advice thank u so much 👍👍
Nordsworth 20 days ago
i have been doing it wrong all my life. ty for this
Sintax 24 days ago
For Gods sake Jeff, let your biceps out from that prison already
Paolo M
Paolo M 28 days ago
Whenever Jeff's biceps hit a plateau, new mountains emerge.
Dude this guy is shredded
Alexander Larin
Alexander Larin Month ago
That’s so fun to see how people at the gym are doing that one dumbbell biceps curl:)
Will Rooke
Will Rooke Month ago
For the DB one, I personally refer to this as a ‘waiters curl’. Imagine a tray with glasses on. Don’t spill it... no tips if you do🤣
fh hu
fh hu Month ago
Flat curl 2:24
nick Krystosek
nick Krystosek Month ago
ive been doing this for about a year and he's right , i feel it alot more and the funny thing is i never watched his vid on it
S George
S George Month ago
I don't know whether you are aware of this ... but You have inspired lot of people not just to be healthy and in shape but also to do things the RIGHT way. So Thanks Jeff. Would certainly love to enroll in one of your programs.
MrKarter HuH
MrKarter HuH Month ago
God damn I love this channel.
Tj Alsaedi
Tj Alsaedi Month ago
You are the man it works very good I can fell it from the first time 💪🏼
Fabio Cardoso
Fabio Cardoso Month ago
But using this dumbbel curls, aren't you putting too much pressure on the wrists rather than the biceps? I didn't get the difference there.
Dabi Ogunjimi
Dabi Ogunjimi Month ago
Those veins scare me
Alan Key
Alan Key Month ago
Jeff's cake in his refrigerator at 6:40 gain biceps by just watching.
Zetsuke4 Month ago
Great info!
Zetsuke4 Month ago
Same before I started training properly I only did bicep curls for a year before anything else so it's crazy overdeveloped along with the forearm compares to the rest kf the body
Steven Poff
Steven Poff Month ago
I really like how you explain the science behind it. Talking about golfers elbow which I had because I put the weights on my fingertips. Thank you for all the help from all of your videos.
Luis Vigoreaux
Luis Vigoreaux Month ago
Always the best most detailed information I can find along with shredded sports science u guys are the best go Jeff
Starlina beany
Starlina beany Month ago
Hi jeff! I ´ve been watching all you video clips. They are educating. I just need you to do me huge thing for me, which is to direct me to a good body building/scalpting program for bignners. I´ll be greatful if you do this. I a comlpished one step perfectlly, which is diet. My diet is great. I didn´t meet good instructor. With big huge thanks. starlinabe30@gmail.com
Narendra Singh
Narendra Singh Month ago
How to fatty person grow his biceps faster
Narendra Singh
Narendra Singh Month ago
Sir I am your big fan
Boss Brothers
Boss Brothers Month ago
I don't have dumbells can I use a bucket of water?
Kevin Jones
Kevin Jones Month ago
Jeff@Athleanx.com I have brachialis tendonitis, What do you recommend for treatment and therapy? I’m 44.
The best biceps on youtube
Anubhav Pratik
Anubhav Pratik Month ago
Dear Sir, I am strictly following your Bisceps excersises since 1 week. Earlier I was following my old school excersises which are also great..But yours are just amazing tips👍 My Question is : suggest me a excercise alternative to preacher curls..coz I don't like it much. Please help. Lots of love 😍 Anubhav Pratik Patna (Bihar), India
usman Ronaldo
usman Ronaldo 2 months ago
Im still watching this video even tho its like my 500th time honestly
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