Bicep Width

Discussion in 'Training Information' started by DaPump, Jul 30, 2017.

  1. DaPump

    DaPump Full Member

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    I have a question with regards to training Biceps,

    What are the main exercises that develop the width in the Bicep?

    I struggle gaining mass in my Biceps any advice would be great

    Thanks in advance
     


  2. doink

    doink Top Contributor

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    There's two heads, Hence 'BI'cep, you work them both using any series of bicep exercises.

    Don't neglect heavy hammer curls and hammer grip work also to hit the brachialis etc.
     
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  3. Eddie 1977

    Eddie 1977 Full Member

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    It just depends bro . Myself I love doing preacher curls .have u tried super sets infact I think GG if u give him a wee shout he is clued up on different exercises or any of the mods .
     
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  4. Eddie 1977

    Eddie 1977 Full Member

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    Doink got it in one mate there's so many variations to build size .and in my opinion it's ur triceps that give that massive look on arms
     
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  5. tomlet1

    tomlet1 Mr Glass Top Contributor

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    Anything hammer grip..

    Genetics

    Maybe primo

    How many sets u doing? More than 11 but less than 13 i hope?
     
  6. Dig

    Dig Mod & Powerlifting Expert Moderator

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    Just aim to increase mass, genetics are going to determine shape.

    As Eddie said dont forget triceps have a big bearing on arm measurements.

    Also generally going to have to gain bw to gain mass, if gain a couple of pounds bw it's unlikely you're going to put an inch on your guns...so make sure kcals are sufficient to grow.
     
  7. Reacher

    Reacher Top Contributor

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    power wanking.


    You can scoff
    but it works for me.

    nom sayin
     
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  8. Sjundea

    Sjundea Top Contributor

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    Going heavy and then multiple dropsets on exercises. Preacher curls, reverse ez curls, hammer curls.

    Any pulling movement places tension on biceps so heavy rows etc.
     
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  9. G-G

    G-G Ex Competitor

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    Haha am I fuck! My biceps are shite compared to the rest of me.

    Full On never trained biceps for 10 years other than during back/pull work.

    Ask a pro
     
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  10. TwoCanVanDamn

    TwoCanVanDamn Top Contributor

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    Hammer curls for brachialis for width

    Supinated curl of some description to finish

    That's about all you need for biceps ime and my arms are 29 inches unpumped
     
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  11. Mr mac

    Mr mac TM Health & Safety officer Top Contributor

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    Close thick grip underhand chins are brutal for bis
    Bottoms up kettlebell curls. Another killer
    Hammer strength plate loaded bicep machine.
    Nautilus bi machine (Dorian's fav)
     
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  12. DaPump

    DaPump Full Member

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    Thanks guys! It's Chest n Bicep day tomorrow so I'll no on Tuesday if I destroyed them or not...
     
  13. roy@/_

    roy@/_ Mr Intensity 2017 Top Contributor

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    17.25 inches checking in.
     
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  14. s man

    s man Full Member

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    Mine have added only 1/2" over the last year but look 1000x better after listening to the boys on here about doing hammer curls. They've got a split to them now and a lot better looking lower insert to the point that people commented they look much bigger when they barely are.

    It's all an illusion this game init
     
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  15. Jordan08

    Jordan08 Full Member

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    I generally don't have a separate arms day. As said by many above, heavy pull movements and then hitting them with heavy hammers curls is all what you need. Rest is determined by genetics.
     
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