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How to Get Bigger Biceps (TALLER & WIDER!)

ATHLEAN-X™
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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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Aug 11, 2019

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Comments 2 462
ATHLEAN-X™
ATHLEAN-X™ 5 days 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…
Brendan 203
Brendan 203 13 hours ago
ATHLEAN-X™ your videos are the reason I know as much as I do today I wanna say thank you and keep the videos coming💪
jake ragsdale
Hey Jeff, thanks for all the great advice and training programs; awesome and very engaging! I have a strong recommendation for your supplements. I appreciate the fact that they are backed by science, however most of them contain artificial sweeteners (sucralose, acesulfame potassium, etc.). I have a degree in Nutrition/food science and we learned that Splenda was safe (glucose with a Cl molecule substituted for a carbon on the molecule) and how it was such an amazing product. This was 2000-2004; Splenda was relatively new even though it has been around since the 70’s. Now that we are learning more about our microbiome, these ingredients, although relatively safe, are showing to have a perverse effect on on our gut flora. Bottom line is I think you should work with your manufacturer to eliminate these ingredients from your supps. I know it’s tricky food science and the products won’t taste the same or as good but it’s doable. I would rather have a gram or two of fructose than artificial sweeteners. I like the stevia product, even though I don’t like stevia; in general I’m more concerned with the quality and ingredients than the taste. I’m bringing this up because you placed some emphasis on magnesium stearate, even though you would have to consume A LOT to have a negative effect and the research suggests that it is pretty much benign. I’m sure you have thought about this and it probably bugs the hell out of you. Again, your info and knowledge is world class but nutrition and food science isn’t your main area of expertise. It would be awesome if you did some videos with the “Jeff C” of sports nutrition, whoever that is lol. I appreciate your consideration and would be interested in your thoughts. - Jake R.
deaznkid69
deaznkid69 3 days ago
Thanks Jeff!
John Bee
John Bee 3 days ago
to jeff can you do a scott adkins and donnie yen please and honestly my goal is to have your physique sorry is that sounds creepy but its true thankyou jeff
Ofmids
Ofmids 35 minutes ago
How do you apply this to hammer curls though?
Mahasin Eltahir
This guy needs to take a break like it's not everyday gym
TJT TJT
TJT TJT Hour ago
Good stuff. When I was younger I got my biceps to a decent size for my build. Fell off for some years and haven't been able to really get'em back. Can't wait to try this.
jr1001jr
jr1001jr Hour ago
BAM!!!!! Sleeve Busters @ 2:30
iFineFilmz Pabla
Love your videos, Sir! Could you also, please show the stance your standing in, while performing upper body workout? The reason I'm asking, I've seen many folks in the gym working on shoulders, etc and their stance is wrong. Which can cause them to have back pains in the future. So therefore, I feel stance is imperative while performing almost any exercise!
SibirischBaer69
SibirischBaer69 2 hours ago
Thanks Jeff! Your channel is the best!
VidyVid
VidyVid 5 hours ago
Calisthenics fans won't like those chin ups.
Honest E
Honest E 6 hours ago
Always informative. Last tip I followed of his really helped me. Take whatever you're doing and hold it for a while at the peak. Works great! My arms got fuller. Just gotta stay at it.
Neo Rider91
Neo Rider91 7 hours ago
An arm like this? Steroids. Easy
Mackel Saadeh
Mackel Saadeh 7 hours ago
Training is killing your grains (the myth and the Gryth)
Christian Grey
Christian Grey 9 hours ago
I'm already doing that exercises. Great pumps
Christian Grey
Christian Grey 9 hours ago
Jeff the guy that does a face pull instead of a face palm.
Guitar Freak
Guitar Freak 10 hours ago
Check out my instagram fitness account! I posted my transformation picture and workouts! @vjanolo_fit
Guitar Freak
Guitar Freak 10 hours ago
Check out my instagram fitness account! I posted my transformation picture and workouts!
Rell 409
Rell 409 12 hours ago
is it possible to implement these tips to resistance bands?
Lee Lemons
Lee Lemons 15 hours ago
I needed this video 3 days ago.
vook
vook 15 hours ago
there are million different routines that work for different people differently key: different 😂
jon cornell
jon cornell 17 hours ago
Tbh i didn't know that and i 've been working out for almost a couple of years now thanks for the tip fam
tekway 416
tekway 416 18 hours ago
Great tips.. I'm definitely guilty of doing this.. I'll make sure to pay more attention to my wrist position
Fabio Mazzare
Fabio Mazzare 20 hours ago
Roids power
Bavo V
Bavo V 20 hours ago
Why is he huffin and puffin all video long...
Brad Phuck
Brad Phuck 22 hours ago
I just use Synthol...
JS K
JS K 23 hours ago
Excellent video Jeff. Your biceps are bigger than my calves!
Nico Siegfriedson Neubauer
what about my wrists, jeff. when i do it in that way to often i have later too much pain in my wrists ...
buster colin
buster colin Day ago
How many days a week is it best to hit the weights?
buster colin
buster colin 23 hours ago
@I.C. Gaming's Thiccest Fan that's 7 then
I.C. Gaming's Thiccest Fan
there’s no best, pick whatever’s convenient and find a program based off how many days you can go
Sam Singh
Sam Singh Day ago
I am watching his video and reading sarcastic comments at the same time
V8Ziggy
V8Ziggy Day ago
Rubbish. Full ROM, full stretch full contractions. Strength=high weights low reps. Size=volume training. Though both principles are really needed and should be done. You can invent all the exercises you, modify all the exercises you want, but if you aren't doing both those principles, and well, you're not in the game. Forget reinventing the wheel. The basics work, the basics are best. 99.99999% can NOT even do them. My gym is full of fucktards that try to do stupid wanky shit like this but can't even to a proper latt pull down, or tri press downs, cable crosses etc. Fuck this shit off!
Omer Atif
Omer Atif Day ago
Does that not hurt the wrists?
Districttraveler 13
When Jeff is done working out he’s so strong the weights rack themselves
Stephen Zucker
I'm 40 and I'm wondering if it's too late to build lean muscle. I know I can get in shape but I'm talking about actually putting on some muscle.
I.C. Gaming's Thiccest Fan
and yeah. you can still put on muscle.
I.C. Gaming's Thiccest Fan
wouldn’t hurt to try.
Phoenix Animu and Vidja Game Dude
I would have never thought of this!
Get Low
Get Low Day ago
Awesome! Was very useful for me. Do you got a video for triceps too with some kind of "trick"? It will help me a lot.
Rick Sanchez
Rick Sanchez Day ago
Thank you.
its our world
this could be what im looking for. ive notice my forearms growing but my biceps are plateauing. i never considered this. great tip! ill be paying attention to make sure i dont do it anymore. =)
Miguel Lorenzo
Very helpful
moonwalker 9705
I needed this 👍
Jesperado
Jesperado Day ago
Knew I did something wrong, my forearms have been hurting me for weeks.
Jers KH
Jers KH Day ago
Can Jeff say the n word?
David Butt
David Butt Day ago
Who is that cake for?
killerrush77
killerrush77 Day ago
why so out of breath?
Harpoon2theRescue
The Master Tip. Gonna use this one tonight!
westganton
westganton Day ago
You ought to upgrade to Windows 10, 7 will be EOL in January 2020
Nour Norman
Nour Norman Day ago
We need short videos......you talk so much....with full respect
Christopher Holmes
I have a question. If a guy made 85,000 a year you would say he makes pretty good money. But would you think he should be making instructional videos of how to make big money? I would think you would be looking to the guy who is making 25 million a year to be the video maker. This kid is in good shape but maybe just maybe has 18" inch arms......little beyond average gym dude......The guy with 22'' inch arms should be making the video in my opinion.......The aerobics teachers are the same, kind of pudgy and they are instructing others.......PEOPLE ARE SEEING SOMETHING THAT DOESN'T EXIST WHEN LOOKING IN THE MIRROR. JMO
Michael Joseph
This was so helpful. Thank you so much Jeff! 😍😍😍
Frans Welthagen
Hi Jeff. I would like to ask: how many days a week should you rest, or can you train every day without off days??
Steve French
Steve French 13 hours ago
no rest
Jerry Foster
Jerry Foster Day ago
That first dumbell exercise is NO JOKE!!! Last night with just a 25lb dumbell with only 3 sets of 15, my biceps were aching. It was the last exercise I did and am certain that's why I feel it today
renragged
renragged Day ago
If HE is breathing hard, what the hell is going to happen to ME when I do those exercises??? (x,x)
mavishill
mavishill 2 days ago
I am doing Athlean-x1 program now. Only 97 something dollars for 3 program that practically will take 4 months when you include repetitions or a recovery week or two. I highly highly recommend beginners take this program. 3 months will fly by and you'll start enjoying fitness training. I like the idea of training like an athlete. I've lost a lot of weight from 500 cal deficit from my TDEE. But you can also lose fat and then gradually start building muscle by increasing calories later. I trust Jeff%. You don't even need gym membership. He has home version. Just buy dumbells and a mat. They are cheap. Having gym membership is a plus. Guys, put all your faith in Athleanx and Jeff as a guru. I occasionally watch Thomas DeLauer and others as i am doing Intermitent fasting. But overall stick to one program and one guru. Health is foundation for happiness in other areas of life. Also, if you have depression, working out helps. Take it slow. Lift till failure And follow good diet. Week by Week you will see exponential results!! Good luck!
ganirintiniano
ganirintiniano 2 days ago
Mike mentzer heavy duty thats tha answer
Maarten Olde
Maarten Olde 2 days ago
He kinda look like Ross geller
Zakaryia Khan
Zakaryia Khan 2 days ago
Friend did you take. Steroids
Daniel Williams
Daniel Williams 2 days ago
So Jeff, i have been watching your videos for direction and i really dig all the good information found here. I do have a couple things to say/ask if you have time to take a look at them. 1) In my opinion, it's time to get some new Muscle Markers. It often looks like you struggle to get a solid line on the first go round and sometimes the lines are just faint. Those dry erase markers just dont do you justice. 2) I'd love to see\hear more about compensatory strength versus true strength and maybe some videos that can point out to us the different signs of compensation for the different excersices being performed and how to correct them. Maybe a video series highlighting this for each muscle group, i.e. legs, arms, back, chest, shoulders. I'd love to utilize that info to help create a solid foundation before just trying to go heavier and setting myself up for plateaus or worse, injury. If you've covered all this already, i apologize, im not familiar with your entire body of work yet. Thanks Jeff!
agustin morales
agustin morales 2 days ago
Jeff when are you going to release an APP for the workouts? I go to the gym and it's really inconvenient to follow the workouts on my phone thru a browser
Joe Arran
Joe Arran 2 days ago
Can you do one of these for only dumbbells? I ain’t got a gym membership...
Matt S
Matt S 2 days ago
Can you cover the best way to build bigger calves with bowed legs? if its possible.
Lebohang Ramollo
Lebohang Ramollo 2 days ago
How to you get that deep into your hand without pinching the skin just below your fingers? I usually wedge the bar on the skin right after the ends of the fingers.
Lebohang Ramollo
Lebohang Ramollo 7 hours ago
@Steve French 😂
Steve French
Steve French 13 hours ago
glue.
JCHWATTO33
JCHWATTO33 2 days ago
0.5x playback speed😂 sounds drunk
Ronil Panchal
Ronil Panchal 2 days ago
Hey sir, which video is there to get biceps in same shape as you.. Started gym after 2 years break
Steve French
Steve French 13 hours ago
genetics
Ronil Panchal
Ronil Panchal 2 days ago
It's helpful and surely master tips
TheGuyThatmakeThingsUp
Everyone and I mean everyone watching this vid Watch Jeff do the exercise Do the exercise ourselves Fail to do the exercise after 7 or 1 day of doing it Rewatch this again and try to see where we went wrong
Russlan Belov
Russlan Belov 2 days ago
Джефф, ты красавец, тренируюсь по твоей методике,всё работает на все 100% ..... Удачи и процветания тебе и здоровья естественно тоже!!! Respekt!!! ;)
RedesCat
RedesCat 2 days ago
I'm currently doing the max size program and damn it's intense, the leg workouts are killer I can hardly walk 😂
Will Millar
Will Millar 2 days ago
How about a 'buns of steel' video, Jeff? For those of us who want to tone their buttocks ...
Will Millar
Will Millar 8 hours ago
Unnecessary
yeah ok
yeah ok 13 hours ago
Go to the rainbow network homie
MistaMacCapone
MistaMacCapone 2 days ago
Excellent video. You are a master teacher!
Mohammed Imam
Mohammed Imam 2 days ago
As always “AWESOME “ Tips 💪🏽👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽
Abdelrahman Mostafa
can the same effect happen using wrist support straps?
Mychal Yarbor
Mychal Yarbor 2 days ago
Is that a cake in the fridge behind you towards the end... the secret to gains
Edward Lopez
Edward Lopez 2 days ago
Can u make a video of GREAT exercises using the "Landmine"? Just bought a $25 landmine and would luv some JeffCavness on it. Thanks.
Joaquin Chavez
Joaquin Chavez 2 days ago
I wanna see more videos about how to have bigger calves Please do it, I really want it
Tristan Stephens
Tristan Stephens 2 days ago
I would just like to say thank you for all you do. I’ve watched all your videos for quite some time now. You’ve really helped me out with some things I didn’t even know I’ve done wrong all this time. I appreciate everything you do.
Henry Henry
Henry Henry 2 days ago
I wonder how Jeff would look if he bulks up?!!
Mithalesh Yadav
Mithalesh Yadav 2 days ago
Who all love cricket.....comment here
ReApEr
ReApEr 2 days ago
Please make a video about epicondilitis.
Thor's Aquatics
Thor's Aquatics 2 days ago
Dam, I been doing it wrong for longest time, that’s why my forearm gets big. Will be trying this with dumbbell
Andres Gómez de León
If that was true you should have taller & wider biceps. And since I watch your videos, your biceps looks the exact same
Andres Gómez de León
Dont you know muscle lunges can only make wider? You cant modify its shape
Eze Thomas
Eze Thomas 2 days ago
Best biceps for an athlete, worst legs for an athlete (in my opinion)
David Elgart
David Elgart 2 days ago
that thumbnail had me question reality. Took me way too long to realize I was looking at an arm lmao
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