How to Get Bigger Biceps (TALLER & WIDER!)

  • Published on Aug 11, 2019
  • 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.
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Comments • 2 551

    ATHLEAN-X™  9 days ago +879

    *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!
    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…

    • Threndr Mc
      Threndr Mc 16 hours ago

      Hey Jeff, you said that you should train your abs everyday, but doesn’t that counteract the idea that in order to achieve peak muscle growth, you should not train sore muscles?

    • Benjio
      Benjio 3 days ago

      I really need your help, I’ve found that my right Bicep is good and healthy yet my left has the the outer part of the bicep which is lacking. Now I’m not sure how to fix this but about a year ago I did have a 12-week break from lifting any weights because of my fractured Humorous. Please help, much appreciation.

    • Brendan 203
      Brendan 203 4 days 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
      jake ragsdale 5 days ago

      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.

  • boltar2003
    boltar2003 4 hours ago

    His biceps don't look 100% natural to me. Just saying.

  • 81 forever
    81 forever 6 hours ago

    HGH, IGF-1, EPO, lots of steroids. Full body MRI to locate fast and slow twitch.

  • Sardar Gagandeep Singh
    Sardar Gagandeep Singh 11 hours ago

    Love from punjab, India.

  • Cody Oslin
    Cody Oslin 11 hours ago

    First off I gotta say thank you Jeff. Just by watching your Flash-Player videos I have finally started to see muscle gains. Due to a medical condition I have to limit my protein intake and even despite of that I finally got some muscle definition in my arms. I'm a hard gainer. I weigh 165 on a good day and I'm 6'2" and lanky. I've worked out for years, mainly my arms and haven't seen any growth and just by using different techniques of arm exercises I'm getting bigger arms and upper body strength. It's crazy how just different variations of lifting the wait has helped. So again I have to say thank you.

  • Christos Tryfonopouls
    Christos Tryfonopouls 12 hours ago

    Is it just me or does this guy look like he hasn’t had a glass of water in 20 years

  • Steve Pasquarella
    Steve Pasquarella 15 hours ago

    Deja vu I feel like he's made 29 videos on this topic

  • Andrew K.
    Andrew K. 16 hours ago

    Yes senpai!Understood.

  • Deez Lutz
    Deez Lutz 16 hours ago

    Just the “Master Tip”

  • John Ivory
    John Ivory 17 hours ago

    Jeff's face is more muscular than any part of my body

  • Roberto Blandon
    Roberto Blandon 18 hours ago

    How heavy should the weight be for the dumbbell and cable pull?

  • Saad Al Jabri
    Saad Al Jabri 18 hours ago

    What's wrong to include the forearm in the training? it will also grow with the biceps. We need a strong forearm.

  • _gt Zola
    _gt Zola 22 hours ago

    Short biceps like yours make it bigger too :/

  • Mike J747
    Mike J747 23 hours ago

    Can you give me a link to a video to make the bicep "wider/rounder/fatter"? In other words, the sides of the bicep, inside and outside of the bicep, not the top.

  • Justin Y's Disciple

    The back of your hands should be parallel to the floor or ceiling (whichever you prefer, no judgements) while curling.

  • Melinda V
    Melinda V Day ago +8

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    How to Get Bigger Biceps (TALLER & WIDER!)
    Have you ever been in love? Horrible isn't it? It makes you so vulnerable. It opens your chest and it opens up your heart and it means that someone can get inside you and mess you up. You build up all these defenses, you build up a whole suit of armor, so that nothing can hurt you, then one stupid person, no different from any other stupid person, wanders into your stupid life...You give them a piece of you. They didn't ask for it.

  • Jonathan Fuentes

    Can you do protein foods bodybuilders shoul eat

  • Pavel Brezny
    Pavel Brezny Day ago

    But ivolving forearm, doen't it make it more of a compound exercise, when we train more muscle groups at once...??

  • JJ Rambo
    JJ Rambo Day ago +1

    One of my favourite Flash-Player channels Jeff knows his shit for sure wicked as per usual brother 👍

  • David Ungureanu
    David Ungureanu Day ago

    His biceps has biceps! Crazy level!

  • Danny Ignatidis
    Danny Ignatidis Day ago

    Jeff Awsome video, changed it up as advised and ddaammm.. I was doing it wrong. Thanks..

  • Nick Brown
    Nick Brown Day ago

    Holy shit! No bs I’ve been doing this a couple weeks now before just seeing this. Made these adjustments to my Lying cable curls, and been doing that single dB one. Kinda accidentally found it out haha. Good stuff as always Jeff!

  • Bama Brutes
    Bama Brutes Day ago

    Jeff just stop 🛑 your always gonna have these muscles just tell us what to do man your biceps are gonna explode

  • dark savage
    dark savage Day ago +1


  • Jack Sparrow
    Jack Sparrow Day ago +1

    Jeff, please make a "How to avoid Strech marks video".

  • Straight up Critic

    I gave my girl the master TIP

  • yudistira bangun

    Tidak mungkin cuma begitu jon

  • hbr john
    hbr john Day ago

    Ta vraiment des gros biceps mec

  • Deep Sidhu
    Deep Sidhu Day ago

    After watching your video I get motivated and I promise to my self I'll not drink anymore whiskey and I'll start the gym hard so what I did, I collect all the empty bottles from my house and start throwing to the bin. While throwing each bottle every time I asked all is your fault, All is your fault but suddenly what I found, A full bottle of whiskey
    so then I tell to bottle ohh not your fault yet you go side after I drink this one again 😂😂 .. Have a nice day to all.

  • Aditya Chavan
    Aditya Chavan 2 days ago

    This one master tip about the Wrist bending lil low while curling is insanely good❤️. Thank you Sir Jeff🤗

  • NoToRiOuS :
    NoToRiOuS : 2 days ago

    A video for biceps cutting 💪

  • Istvan Kulcsar
    Istvan Kulcsar 2 days ago

    Jeff, is that a carrot cake in your fridge? 6:42
    Is that part of building a bigger biceps :D

  • John Bach
    John Bach 2 days ago

    If JC says texting with your pinky’s makes your biceps bigger.... do it

  • 10,000 Subscribers With No Videos

    1% thank you jeff
    30% jeff cavaliere athlean x dot com
    19% "something" is killing your gains
    50% face pulls

    • Marco Müller
      Marco Müller Day ago +2

      bruh thats literally a top comment copied and pasted

  • Red Five
    Red Five 2 days ago

    Damn multivitamins! That dude has gains

  • Shah ITS
    Shah ITS 2 days ago

    This is wonderfull set i do these owsoms.

  • Ed Perez
    Ed Perez 2 days ago


  • smart idiot
    smart idiot 2 days ago +1

    XXXTENTACION had the perfect body in the world!

    • smart idiot
      smart idiot Day ago +2

      @Vinegar Diavolo i know.. but im not talking about heavy bulky bodies, i mean his body looks so cool, lean and not too much heavy like frogs. And You didn't fuckin prove me wrong!

    • Vinegar Diavolo
      Vinegar Diavolo Day ago

      Uhm I can name a few people with much better bodies such as Arnold Schwarzenegger, Jeff nippard, Dwayne johnson, and Jeff cavalier I just proved you wrong

  • Ronak RaJa
    Ronak RaJa 2 days ago

    Nice rack

  • VenomOGvvx Giggle bush

    Why did he sound out of breath

  • Michael Venus
    Michael Venus 2 days ago

    Your techniques and science behind how to work muscles and the correct way to work them is helping me with my training a very lot. I appreciate you showing us the correct ways to work our bodies. Thank you

  • Tye Nawaz
    Tye Nawaz 2 days ago +1

    i been training naturally for 30 years+. when i watched your vid, its just about basic bicep workouts. my biceps are massive. i know the secret to big bi's, and you missed so much info that would have been useful to your viewers. your biceps are decent, but anybodys would be if they had a low body fat ratio like yours. i thinks you should stop making these desperate rubbish vids.

  • ItxZachz _
    ItxZachz _ 2 days ago

    So would you do the same thing on bench press?

  • Πετρος Βαμβακάρης

    im definitely subscribing, easy to understand.

  • Shawn See
    Shawn See 3 days ago

    Any chance you covering how to get rid of that golfer elbow. Now that I know why I've got it...

  • Aaron Cox
    Aaron Cox 3 days ago

    Pretend you are Spiderman shooting web

  • Christian Costa
    Christian Costa 3 days ago

    Thanks Jeff ! Congrats from São Luís Brasil - I an getting strong day by day by following your exercises.

  • Blake Shoemaker
    Blake Shoemaker 3 days ago +26

    This small change in the wrist when training biceps is a compete game changer. This dudes the real deal.

  • Mads Kenneth
    Mads Kenneth 3 days ago

    How do I buy this t-shirt 👕 you Are wearing? Maybe to sell Them and more of your merch in Europe? 💪

  • ssj2sensui
    ssj2sensui 3 days ago

    I always complain about my arms so Flash-Player always throw Jeff in my recommendation in the form of a bicep video
    Both of mine almost equal one of his

  • Greenman 01
    Greenman 01 3 days ago +1


  • Persian King
    Persian King 3 days ago +3

    No one: Breaths*
    Jeff: Wrong that's killing your gains

  • chandrabhansharmafitness

  • GoKllyoslf x
    GoKllyoslf x 3 days ago +1

    Nice fake biceps man

  • Ofmids
    Ofmids 3 days ago

    How do you apply this to hammer curls though?

  • Mahasin Eltahir
    Mahasin Eltahir 3 days ago

    This guy needs to take a break like it's not everyday gym

    TJT TJT 3 days 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 3 days ago

    BAM!!!!! Sleeve Busters @ 2:30

  • iFineFilmz Pabla
    iFineFilmz Pabla 3 days ago

    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 4 days ago

    Thanks Jeff! Your channel is the best!

  • VidyVid
    VidyVid 4 days ago

    Calisthenics fans won't like those chin ups.

  • Honest E
    Honest E 4 days 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 4 days ago

    An arm like this? Steroids. Easy

  • Mackel Saadeh
    Mackel Saadeh 4 days ago

    Training is killing your grains (the myth and the Gryth)

  • Christian Grey
    Christian Grey 4 days ago

    I'm already doing that exercises. Great pumps

  • Christian Grey
    Christian Grey 4 days ago

    Jeff the guy that does a face pull instead of a face palm.

  • Guitar Freak
    Guitar Freak 4 days ago

    Check out my instagram fitness account! I posted my transformation picture and workouts! @vjanolo_fit

  • Guitar Freak
    Guitar Freak 4 days ago

    Check out my instagram fitness account! I posted my transformation picture and workouts!

  • Rell 409
    Rell 409 4 days ago

    is it possible to implement these tips to resistance bands?

    • BlackHat Fit
      BlackHat Fit 3 days ago

      Rell, it is possible. You are not necessarily going to build serious size with bands but you can burn the helll out of a muscle group with them. If you have any other questions let me know brother

  • Lee Lemons
    Lee Lemons 4 days ago

    I needed this video 3 days ago.

  • vook
    vook 4 days ago

    there are million different routines that work for different people differently

    key: different 😂

  • jon cornell
    jon cornell 4 days ago +1

    Tbh i didn't know that and i 've been working out for almost a couple of years now thanks for the tip fam

    • BlackHat Fit
      BlackHat Fit 3 days ago

      Jon, and after a couple of years are you seeing the results you want??

  • tekway 416
    tekway 416 4 days 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 4 days ago

    Roids power

  • Bavo V
    Bavo V 4 days ago

    Why is he huffin and puffin all video long...