How to Grow Your Biceps WIDTH (Nobody Does These!)

Is it possible to get wider arms? Isn’t this just genetics? Can you really build wider biceps through your bicep workout? Well, once you understand the anatomy of the short head biceps and long head biceps, you'll see it's possible. And after strapping some electrodes to my arm, I found the best exercises you need to include in your biceps workout. Without further ado, here’s how to get wider biceps.
Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group:
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Before diving into how to get wider arms, let’s talk biceps anatomy. There are 2 heads of the biceps that when well developed, give it that full and wide look. The long head is the muscle on the outside of your arm - providing that outer-thickness. And the short head runs down the inside - giving you more of that inner-peak. Now whenever you do any bicep exercise, both heads are being used to some degree. But, if you know how to target one more than the other, you can not only create more effective, targeted bicep workouts but you can also prioritize the part of your biceps that may be lacking.
To find out what exercises target each of the two bicep heads, I used the EMG machine and found that the long-head was activated 2x more than the short head when performing curls in what’s known as “the scapular plane”. To get in this position, all you’ve gotta do is stand up straight, and bend your elbows into a 90-degree angle. Then, while keeping your elbows at your sides, turn your wrists outward as much as you can. So, if you want to really target the outer part of your biceps in your bicep workout, I recommend performing cable curls in this position.
Just stand a few steps in front of the cable machine and then a small side step towards your working arm; keep your arms in that scapular plane, with your elbow tucked into your side; and use the resistance from the cable to keep your arm locked into position as you curl. For even better results, you can move the cables up by about 2-3 notches to around wrist-height. But if you don’t have access to cables, you can always replicate this movement with dumbbells.
The second part to getting wider biceps: the short head. While the long head is emphasized by external rotation, the short head is emphasized by internal rotation. And one of the best exercises that applies this arm position is a concentration curl. You just sit down, pick up a dumbbell, and then perform a curl while resting your elbow against your inner thigh. To really nail down the arm path of the short head, just think about it as if you’re doing the curl across your body and towards your opposite pec.
The only potential downside with this exercise is that it’s most challenging near the top position of the curl when the biceps are almost fully contracted. Remember, we ideally want an exercise that’s hardest near the bottom. Luckily, you can easily accomplish this by using an incline bench or a preacher curl bench, but angling your body sideways against it, and curling the dumbbell across your body towards your neck.
Wondering if there’s anything you can do with a bar during your bicep workout to target one head or the other? When I tested close grip curls with EMG, the long head had more activation relative to the short head because your arms are trying to externally rotate. The opposite happened with a wider grip. Because your arms are now trying to internally rotate, the emphasis shifts to the inner part of your biceps. But my personal recommendation is that you use these exercises with caution, as I’ve found they can place a lot of stress on your joints. So if you have dumbbells or cables handy, take advantage of those instead.
Ok, now which exercise should you focus on, in your training? When it comes to how to get wider arms, my advice is to prioritize whichever head seems to be lagging the most. Now the easiest way to find out which head is lagging is literally just in the mirror, and see which side looks less developed. Or, just test out both exercises and see which one you find more challenging and gives you the better pump. Let me know what you guys notice with your biceps, but in my case, I noticed my long head was less developed, so I’ll now be spending more time on it to try and bring up some of the outer width. Practically, this just means that, if I'm doing 3 bicep exercises each week, I'll focus 2 around the long-head and 1 around the short-head.
Of course, if you're still a beginner, I’d recommend you just focus on following a solid routine that builds your biceps big enough to the point where you’d be able to recognize if one head was less developed than the other. The easiest way to do this is just to follow a comprehensive program that nails all the basics and lays it all out for you.

[@OptiPrimeCA]

Jeremy’s animations keep getting better and better. The overlay during the barbell curls was 🔥.

[@TheYthy]

i love the editing, when the cable gets set on fire, that was fire!

[@Offsetxocuh]

It was indeed fire

[@HomieHomer]

Quite literally... fire

[@nabeelahmed997]

Nice ive got a exam Tomorrow

[@augustusgute4251]

Good luck bro

[@skmdabdullah7116]

Good luck broskie

[@Jimhasahandle]

Gl man

[@Malik_ly]

Oh shit i have a final statistics exam tomorrow

[@drewblazecertifiedpersonal9788]

*an exam

[@RustyCage18]

New JE video means it's gonna be a good day. Thanks for the info Jeremy! Excited to try these!

[@Adhidevta-le5gc]

Really needed this, We want a video on tricep as well

[@Extra6621]

Don't forget the brachialis, its gonna push the long head of the biceps more forward, giving you that thicker wider 3D arm

[@MihirS84]

Yes I'm surprised he skipped that completely

[@stippie1559]

What exercises train the brachialis?

[@MihirS84]

@@stippie1559 Hammer curls, Pulls Ups (especially neutral grip)

[@srai0711]

The first exercise was for the brachialis….

[@Extra6621]

@@srai0711 that is not an exercise that isolates the brachialis

[@T-rexBreath]

I've incorporated these exercises into my routine about 2 months ago based on info from other Jeremy videos. I can definitely say that he is right. The cable curl and concentration curl has added more "roundness" to my bicep where prior it was "taller". Also, 100% agree on the joint strain. When I do boxing I can feel the pain in my joints when I throw my jabs and hooks after arm day. I'll probably start easing off these exercises to prioritize my boxing performance, but if you're just bodybuilding then you should be okay.

[@michelleherr]

I love the science of everything!! It helps to understand and adjust the movement to get best work out!! ❤

[@physetermacrocephalus2209]

New viewer and I really enjoy how well you display the muscle groups along with the lifts while you explain them. I think you do it really well and it clicks with me in a way no other trainer class has. I dont know why but as someone who has been focusing consistency of training and diet over technical knowledge I really need this now

[@TheRalic]

Dude, those animations are evolving! Excellent job on the video and content 💪

[@tristannoneone2902]

love the visuals and explanation makes it so easy to understand 1+

[@asherb5134]

I really appreciate the visuals you put in your videos !

[@PeachtreeCorners]

No weight and I felt this just sitting in the store. That feels like it really hits. Thanks, will start it Monday 😀. Keep it going, you’ve put out some great vids lately; on a spring streak :).

[@RicoReefa]

You’re the Goat of YT gym vids fr 🔥got a specialised workout for every muscle group 💪🏿😎 now all I need is an intelligible Filipino gym bro to make an updated version of a full body workout split with all this new information 👀🙏🏿 or sumn like that 😂

[@geofferiswheel]

Thanks, Jeremy. I did some close-grip barbell curls last week using the EZ bar and had some different soreness I hadn't felt before. Just shows how you've got to switch things up from time to time.

[@Cardboardcar918]

Bro I had a massive growth in one month and less work out after watching you videos amazing❤️❤️❤️

[@GlacialScion]

The animations showing internal/external rotation force when using a barbell were the best I've ever seen in a fitness video.

[@EJ_Red]

Great video Jeremy, I tried the first dumbell exercise a few months ago and I can say it definitely works. Can we get a tricep video next?

[@saadsalman8967]

Great Video Bro. Love your content.

[@gloriasmith5363]

Thank you Jeremy. I’m after flabby arms. This sounds so logical. Love the information!!

[@Afrotechmods]

Amazing info thank you. I could feel the difference in targeted fibers immediately.

[@joergbremer8770]

excellently eplained, thank you once again!

[@AhmedA44]

I WAS SEARCHING FOR THIS LIKE 3 HOURS AGO, THANKS

[@harivetri1503]

Who want new list of push pull legs workout 🤚

[@dilipkhankal8669]

Send

[@b-rare]

You look like you’ve never lifted in your entire life

[@tristanjohn7303]

Learned a lot, thank you!

[@vaughn_piczon]

This man is a genius!!

[@silviudumitru3968]

Nice man!

[@larracasbryanexcel7952]

this is just what I needed

[@spartacusptolemaida]

If you need a bigger arm, focus on your triceps.

[@soliditylearner8016]

True, biceps are only visible when we pose. But in the rest position the triceps majorly define our arms.

[@marcelnowak402]

@@soliditylearner8016what

[@dukebox86]

Dude. Scapular plane curls are a whole new burn. My biceps are so thin, so I might be patient zero for this. Thank you, JE.

[@mathqesystem]

Great video! I absolutely love it! Thanks 😊

[@elmahdibenbatti1629]

I will watch it ❤

[@arag-cusub]

*ThIs guy i like his content clean and understandable*

[@Portugy]

Jeremy I’ve been watching you for a while now… I pray every week that you make a building Calf muscles vid. Please grant me this wish 😂❤

[@Slowensko98]

i like your content: connecting science, anatomy and experience

[@harjutapa]

Just tried the two dumbbell recommendations, can confirm it works. My outer biceps hate me right now.

[@PinoyBio]

Fantastic insights!

[@siavashdarzi7293]

Thank you. Tried it and it’s great

[@XtraNwera]

Thanks for this, now I have to turn to my side to walk past the fridge😊

[@StevenSkarentzos]

😂

[@Sllee93]

Don’t understand

[@swapnilmankame]

@@Sllee93 doorway is narrow, and he has become wide, so he has to turn to his side

[@ivanzhune5911]

Hey Jeremy what time do you usually usually upload

[@Sllee93]

@@swapnilmankame thanks

[@Alanlift]

This is 💎 i definitely going to try 💯✅

[@mmanx3]

This is very useful info, and I can confirm. My left arm has less developed short head, probably due to scoliosis so even when I did individual curls, I was putting effort in long head for left, and short head for right since I was placing my left arm a little behind the torso, I didnt even notice until I saw this video

[@damianryan3791]

I did the cable curl variation. Really felt the burn. Give it a try!

[@Eagle-Striker]

I recommend Two bicep sessions per week (especially when training to failure). 1.1 - 3x Bar Curls (basic battle tested) 1.2 - 3x Unilateral DB Preacher Curls (stretched position training ) -48 to 72 hours rest in between- 2.1 - 3x Hammer DB curls (brachial training) 2.2 - 3x Unilateral Cable Curls with this video’s update of doing them wide (stretched position outer long head training).

[@thats_mr_b_]

No money curl - DB curls in the scapular plane. Looooove the feel of that I also do that with a incline bench

[@tufailahmad2010]

Simply need of the hour❤❤❤

[@yukihirasoma498]

Hi there . I have been incorporating the exercises from your channel and have made good progress just from these videos . Thank you for that. I noticed there isn’t a single video on Calves and hamstrings. Could you make some on these as well? Love from Bharat!

[@RossActual]

Been looking for a way to make my biceps longer bc my short head is naturally more protonate. Thanks!

[@augustusgute4251]

Nice bro, I am five weeks in my work out

[@darkshadows65]

Another great video! Jeremy, how many situps should we do?

[@kevinkirathe]

You are a real one

[@dawnjohnson8739]

Thank you!

[@43772598]

I'm 50 and new to your content. I'm trying to get back into shape, do you have videos for chest and ab workouts? would be greatly appreciated.

[@marzoval9551]

For concentration curls you can simply lean your body so that your arm and elbow is resting on your knee at an angle similar to how it would with a bench.

[@georgeseranidis2710]

Great video

[@JackOfHearts42]

I was doing my curls as alternating between hammer and supinated, but now I might do alternating long & short head.

[@AlphaReyHxC]

Amigo uffff que buenos videos gracias por seguir con tan buena calidad justo en momentos donde uno no sabe que hacer en el gym jajaja gracias y mucha tranquilidad y equilibrio en su vida.

[@ronitakhariya4094]

for me i target the long head by variations of hammer curl sometimes i do straight hammer curls and then sometimes i do inwards and i also do drop sets on this since this part can handle more force.. and i do single hand preacher curls for the short head by supinating my grip more than normal. just remember to go lighter on this and go till failure on both of them and i do this after a back workout so yea i feel like its enough.

[@user-tv4cv8so5y]

Jeremy make a video on ABS ❤❤❤

[@pi_dev]

dude your arms have GROWN recently. WOW

[@williamsmithson8962]

My short head is absurdly bigger than my long head, thankfully my bodyfat is really high so it really doesnt look too weird but if i slimmed down it'd be immediately noticeable. Def gonna some of these exercises out, thanks for the tips!

[@ProfessorDerpX]

great video! could you do one for triceps as well?

[@BASKETBALL_UNI]

My long bicep head hit me 😂😂.

[@ArjanBakker]

concentration curl is even better without resting on the leg but keeping it in the air., bent over and do the concentration curl. You forgot the brachialis....

[@cat-di3wd]

We need Triceps workout

[@GeoRge_GamEr_9]

Bro is saving lives

[@stanimirstoychev2171]

Why you skipped brachialis?

[@andrew5259]

Thank you

[@luisvalencia-saez1703]

great information! is also possible with chin ups with close grip and wide grip? let me know what are you thinking (:

[@DWOZ-00]

best back workout video?

[@rounaksubramanian1686]

Wow simply just wow bro you are doing a excellent and brilliant video bro telling about how to get wider biceps and keep it up and keep up the good work as always and take care Keep smiling always

[@expressionbird]

Thank you bro your Videos have helped me Loose weight Properly without any confusion. I Stopped even watching Other Videos Because they Share really BS info.

[@fitnessgym3248]

What ist your opinion about FST-7 workout Routine Can you make a Video about IT pls

[@alejandrozuniga4503]

Love the animations! Major credit to whoever does them I know it's a ton of work, but totally worth it, doesn't go un-appreciated !!

[@divyv20]

Hey Jeremy , very good video . I can do better editing in your videos which can help you to get more engagement in your videos . Pls lmk what do you think ?

[@schonkigplavuis8850]

I can't believe i've never fired this out./ thank you so much, this will be a game changer. I train brachialis more than the bicep short head, but my arms still look skinny. Maybe combining brachialis, shorthead and long head will give me more depth. I also weigh 58kg so really i won't ever get BIG, but at least look fuller.

[@Five_31]

Same, skinny looking head on but to the side it is very wide. Same problem. This video is excellent. Cant wait to try tomorrow 😎

[@schonkigplavuis8850]

@@Five_31 the day after tomorrow is arm day! i'm gonna test what's happening! I stood in front of the mirror today and indeed notice, yes the long head is pretty decent. But the short isn't even visible LOL.

[@Five_31]

@@schonkigplavuis8850 i need to create a routine like you eventually but i myself only notice a little bump on the short head. Its pretty sad. But ive only been at the gym for 2 months and I’ve doubled in size. Used to weigh 155 a few months ago, now weigh 174, thanks to protein powder, pre workout, lots of carbs, calories and fat. Btw i have a high metabolism. As you can tell, im proud of myself hehe😅

[@Five_31]

@@schonkigplavuis8850 i hope these exercises work out for us 😌

[@schonkigplavuis8850]

@@Five_31 I bulked from 55-64kg. I highly reccomend you NOT to do this. You know what happened to me? after going back to 55kgs again, my underchin didn't go away. The fat cells in my belly remained enlarged and my skin made sort of bumpy. And my chest is permanently ruined with fat that's not going away. Just be patient. 2 months means nothing. Please please PLEASE don't a dirty bulk. I weigh 58kg again.

[@amhowaye1605]

Quality

[@adamlimbach6756]

I think this is the wrong way to think about bicep training. Think it’s more effective to consider elbow position. Variations such as Preacher curls (elbows forward), basic barbell or EZ bar curls (elbows neutral), Bayesian cable curls as shown here (elbows behind)…push for progressive overload on those and you will develop all the biceps you want.

[@JuanBerrones-um1qf]

Can you please do a video about how to grow bigger calves

[@jodib2331]

Love your videos but wish they came with chapters..

[@user-oj5hl5yk9x]

Plss make a video for weight gain in forearms

[@user-strength10]

Day1: Dumbbell curl Day 2: Barbell curl Day 3: Cable curl Day 4: EZ Curl Day 5: Preacher curl Day 6: Machine curl Day 7: Rest 😎 perfect summer routine

[@ranessance]

That 6-day biceps split almost got me, I was like "Jeremy!???" 🤣🤣🤣

[@wojtask2042]

thx

[@alexanderabad7295]

I’m gonna swap out my seated palms out dumbbell curls for the cable version

[@shoaibiqbal3915]

jeremy never dissapoints 😁😁

[@taomahNEGEV]

Just keeps copying.

[@Geckow]

Nice video and editing like always, but you really should update the tutorial videos from your BWS Program, because they are getting outdated with the current information you are giving us in your more recent videos like this one. In your Behind Body Cable Curls tutorial video in your BWS Program, you say that for the Setup when doing it 1 arm at a time, you have to take one step in front of the cable then, if you are training let's say the RIGHT arm, you take one step to the LEFT side of the cable (so the opposite of the working arm). Now in this video, you say at 3:02 to take a step towards your working arm, which is the exact contrary of what is explained in the BWS tutorial. It's a small detail I'm sure, but which one is it then ? And I also don't think that all the other videos from the BWS Program are up to date aswell.

[@ahmedmagdy772]

i'm waiting for the triceps video

[@danvanbelk1]

Why didn’t you mention the brachialis? Hammer curls etc, you need do be doing these to make biceps look thicker

[@Pekzil]

When you said a 6 day bicep split my jaw dropped I was like no way you would actually recommend this lol

[@coasterlover2006]

Can you triceps next

[@blackheart6897]

Josh Hazlewood

[@FrankMillerFitness]

Tbh skinny guys >>>

[@nainex52]

soooo what is the “control”… like activation of short/long head in the incline bench dumbbell curl

[@EnricoFurnari]

Most people will stop at 00:40 and use it as an excuse to do a 6 days biceps split 😂

[@dodgehemi5045]

3:33 Fire in the wire 🔥

[@tkm6100]

the editor needs a raise

[@YusufEbr]

For what? Making this guy seem more than he is? He hasn't grown in years and gives the same crap advice.

[@MoluskToeCheese]

You scared me with the bicep split fake out 😅😂😂

[@xandermacedon1025]

Hey Jeremy! I've heard wonderful things about your programs and how it have impacted many peoples lives. I am a 15 year old passionate boy looking to lose body fat and gain muscles and I was trying to get a planned program for me on your website, I was so excited while filling the forms and answering the questions but I realized I need to pay. I wanna know if I could have the plan for free? My parents doesn't allow me to use money on gym, protein powder, fitness plans and etc. Understanding the value of your program I find my self at complete confusion. Would it be possible for you to provide me with access to your fitness plan? I assure you I am committed to following your program diligently and would be IMMENSELY grateful for the opportunity to benefit from your guidance! I completely understand if this request isn't easy to complete given your business model, but I thought it wouldn't hurt to ask. Regardless of your response, I deeply appreciate the work you do and the positive impact you have on the fitness community.

[@3komma141592653]

Shame you didn't mentioned Hammer Curls. For me that works perfectly fine. Four sets regular curls, then some other exercise, and at the end of my routine 4 sets of Hammer Curls.

[@harukio7265]

Sets or reps?

[@harukio7265]

How many reps in one set

[@3komma141592653]

@@harukio7265 I mean, that is really up to your level. I am still fairly new. I recently upped the weight and went to 15 reps, but then improved the range of motion a little and i am down to 13. I still don't feel sore, so i don't think it is to much.

[@3komma141592653]

@@harukio7265 I do 4 sets with 13 reps regular curls and then later 4 sets with 13 reps hammer.

[@ahmedrwandzi7519]

Great video, but what about Hammer curls??? 😢😢