How to Get Wider Biceps (WORKS EVERY TIME!)

If you have skinny biceps that you want to make wider, then you are going to want to watch this video. Here, I’m going to show you the best way to widen your biceps and get bigger, thicker arms in the process. Many times people focus on the height of their arms by working on building up the bicep peaks. While this is an approach that is sound it is not the only one. Incorporating brachialis work into your arm workouts is something you do not want to forget to do.
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The brachialis muscle is situated beneath the biceps and is slightly visible if you flex the arm and palpate on the outside of it. Just underneath your long head of the biceps is a muscle that might be popping out a bit that is located between the biceps and triceps. This is the brachialis. The function of this muscle is to flex the arm.
Unlike the biceps however, this is its only job. The biceps on the other hand will supinate the forearm and flex the humerus at the shoulder while still helping to flex the elbow. The main difference however is that due to the fact that a muscle is strongest in its midrange, the brachialis is going to be more strongly contributing to elbow flexion in the beginning third to half of an elbow bend and the biceps will kick in more strongly from the midpoint up.
Since the two muscles share a common function it is impossible to get one to be removed completely from the action of flexing the arm. That said, there are things you can do to favor the action of the brachialis by slightly defavoring the contribution of the biceps by impairing its preferred action. This can be achieved by pronating the forearm primarily.
You have probably heard that the hammer curl is a great exercise for building up the brachialis and thickening the muscle beneath the biceps to help push it outward and give you thicker looking arms. That is correct, however many times people don’t perform the exercise properly and don’t see the results they should from doing it. The key is the positioning of the forearm and elbow during the movement. Instead of just keeping your hand in neutral with your knuckles pointed straight ahead, fold the arm against the chest and pronate the forearm. From here, simply flex and extend the elbow to lift and lower the dumbbell. This will really ignite the brachialis while minimizing the contribution of the biceps to the movement.
There are other exercises you can do that will accomplish this as well. One of them is a modification on the greatest upper body builder there is, the pullup. Rather than doing chinups which have a high contribution of biceps because of the supinated forearm required to do the exercise, you would want to do a pullup. But not just any pullup. Instead, take a very close grip on the bar and aim to close down the angle of the elbow joint as you pull rather than worrying about getting your elbows behind your body.
This movement can be done from a inverted row position as well if it is too difficult to do while hanging from a bar. Either one is going to light up the brachialis and have you filling up those shirt sleeves in no time.
If you are looking for a science based step by step workout plan that helps you to build muscle by getting the most out of every exercise you do, head to athleanx.com and get the ATHLEAN-X Training System. See how training like an athlete and taking your training more seriously can speed up the gains you get and help you keep them for years to come.
For more videos on how to build bigger biceps and the best bicep peak exercises, be sure to subscribe to our channel here on youtube at / jdcav24

[@athleanx]

Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how! giveaway.athleanx.com/how-to-win.html

[@abzakasha]

Hammer Curls!

[@pabloescabar6662]

ATHLEAN-X™ in need of workout plans with the consideration of having a bad back. 2 bulging disc operations.

[@josephdukes4189]

Jeff your right bicep is bigger than left srrynotsrry

[@donherbert1561]

Jeff What exercise is good for wider quads?

[@gello2517]

Jeff what do you think about the zottman curl??

[@AB-nb2ic]

1. CROSS BODY HAMMER CURLS 2. CLOSE GRIP PULL UPS

[@6lor.e]

A B thank u sir

[@Christ2010Grad]

Thanks! Summarizes everything well.

[@cartierkalel]

Hero

[@naveensam5362]

👌

[@lukaskuipers7791]

3. CLOSE GRIP INVERTED ROW

[@dag_vs_EvilDead]

2:21 hammer curl 3:05 crossbody hammer curl 4:04 narrow grip pull up 4:37 inverted row

[@WiShAl-]

Time saver

[@JP30239]

Thank u

[@rdgamer4572]

Thanks ❤️❤️

[@lucashenriques4242]

Do neutral grip pull ups count?

[@georgepoly4842]

Btw hammer curls are the one exercise that are actually good for the brachialis

[@crunkt.v.4986]

Filling my shirt sleeves...my goal in life.

[@NickWavvy]

Crunk T.V. Facts 😂

[@pubgwithpredator.9722]

Just stich the sleeves, works instantly

[@mesiroy1234]

Same

[@maniacalorange1817]

Wear smaller sizes

[@imsentinelprime9279]

@@maniacalorange1817 if I wear smaller shirts than my big nipples would poke out a lot more :(

[@sergeantbigmac]

Ive been incorporating those cross body curls in my workout for the past couple months now and ive noticed an actual tangible increase in my bicep width. So simple too, a legit exercise that everyone should be doing! Now im going to be working in those inverted rows. Thanks Jeff for your years of valuable and free info. Ive learned more from you than anyone else.

[@CloverPickingHarp]

Same here...

[@MarcMarshall94]

What was your set/rep scheme and starting weight? Definitely going to be giving these a go!

[@Ayva_K]

@@alacom205 Jeff didn't invent the hammer curls mate.

[@brandonlambert8021]

@@alacom205 he gave jeff credit for free and valuable information over the years and said he's learned more from him than anyone else. He doesn't say "because of this video I started doing this". You're most definitely over analyzing his comment.

[@texasbeaver8188]

*Wouldn't have

[@stevewildeagle965]

Jeff's Biceps enter the room before he does, and his Triceps always enter last.

[@dpdqsqns43]

Kissass

[@balasmj]

What if he walks in backwards? 😐

[@elijahfranksson775]

Balasaravanan Palanirajh why the fuck would he enter backwards? Exactly. Idiot.

[@thegrunch6448]

@@elijahfranksson775 Sarcasm exists.

[@user-nc4yb8rd3g]

u giey That’s not sarcasm

[@JesusandSounds]

Jeff: "Grab right ahold that long head of the biceps" _Grabs nothing_

[@hka9a171]

Jeez hHaha

[@loejewis]

Jeff is so ripped he can grab nothing like it’s something

[@Death666wish]

J Lew I'm pretty sure he meant himself.

[@AllknowingUnknown]

YUP ME TOO!!😂.......😔

[@SPELLWRKS]

LMAOOOOO

[@ajaxmuse]

How he comes up with new topics all the time is beyond me...just when I think ive heard it all, jeff comes along with something ive never heard or thought about

[@keerthibandaru9079]

ajaqqxmuse

[@keerthibandaru9079]

V

[@jaybee2402]

A lot of this knowledge was on T-nation in the late 2000's (and still is)

[@m-squareparkour7541]

Mine is like jesses, I was so confused. The look great from the sides but shit from the front. Talk about perfect timing

[@TheGamingKamikaze]

M-Square Parkour even me, i get ridiculed for it.

[@visorseen8954]

It's common from ectomorphs

[@ep9144]

Visor Seen Stop it

[@visorseen8954]

E P what? It's true. Ectomorph= fast metabolism

[@sadness8945]

Visor Seen Yea, that is true. I hate it.

[@LosViejonesDO]

5:00 me after every rep to see if I’m getting gainz

[@Ardeact]

i feel personally attacked lol

[@Ardeact]

@_ANCIENT ASTRONAUT THEORIST_ no

[@thestrongestmortal5124]

😂 lmao

[@anshulverma1950]

@AncientAstronautTheorist no

[@arpitshivhare217]

@@anshulverma1950 hi

[@haxic]

Jeff: "We have this muscle that is popping out right in here" 1:36 Me touching my biceps: Where?

[@Stannely1]

Lol you & me are in the same boat 😂

[@wizardkowshik2529]

Me too🤣🤣🤣

[@anuragsagar1456]

@@Stannely1 yo we have a whole crew here ✋

[@alwynsmit3546]

Was thinking the same thing. I don't have that muscle

[@Dougs-Ear-Hole-Entertainment]

At 52 trying to live longer. So thankful I found you. Thanks for extending my life.

[@crunchtoast6685]

💯💯 good shit

[@SssNiTroGeN]

hey

[@personperson.7744]

I’ll come back to this in 45 years to see if it worked

[@user-xz1wy4to4o]

if thats all you want just go for a run and eat clean bro not sure how increasing your biceps width is going to extend your life

[@berenebairona4839]

CROSS BODY HAMMER CURLS 3:08 CLOSE GRIP PULLUPS 4:05 INVERTED ROW 4:41

[@razoropsrs8316]

Watch this in .5x speed.......He sounds drunk af and it's amazing

[@gabrielmathias977]

MAN HAHAHAHAHA It's fucking amazing

[@Loda187]

😂😂

[@NIX3798]

Im fried af and this comment just killed me 💀💀💀

[@_Pro.Bot_]

Saw your comment, tried it at the end...laughed hard. Good call Razor

[@mikeharro592]

Hehe!!!!!

[@JAJE3U8]

I just realized how wide of a stance Jeff is standing in by looking at his reflection in that mirror.

[@erikpehrsson140]

Hah. Yeah. He stands that way in a lot of his videos.

[@onepunchman1953]

I think it's because of his short camera stand. You can see when he stands straight his head goes out of the frame 1:12

[@krishnapatel3877]

Jeff’s biceps got their own zip codes

[@melsoro7311]

Jeff's biceps can be found on Google maps

[@jallenchen6071]

Jeff’s biceps can be seen from space

[@melsoro7311]

@@jallenchen6071 they say the highest peak on Earth is mount Everest. Wrong. It's Jeff's biceps

[@tulusmariono7886]

Jeff's bicrp can be used as piloow

[@melsoro7311]

@@tulusmariono7886 that's one hard pillow

[@jjrambo8785]

Excellent as per usual Jeff brilliant information 👏👏👏

[@nickdantzlerward8567]

Jesse looks like that dude from Cloudy with a Chance of Meatballs

[@alacom205]

No

[@bassisthenrik]

😂😂😂 The hipster version.

[@atanpeep4162]

@MLGJohnnyJimmersFTW oh yeah yeah

[@stevensmall6378]

😂

[@prudentiusinvader6652]

Haha so true

[@sng3939]

Jeff has insane arms

[@jack8698]

Well, no shit

[@FreedomisPrecious]

They look disgusting honestly, I don't want to be over muscular like this.

[@LifeandGameHacks]

@@FreedomisPrecious you can’t, not that you don’t want it

[@mzar62458]

@@FreedomisPrecious L

[@serdavosseaworth6115]

@@FreedomisPrecious he’s not overly muscular at all? He’s just ripped asfk.

[@duke6j]

Videos are crisp, sharp with perfect balanced lighting. Nice job.

[@s.a.o9816]

Are you talking about fried chicken ?

[@gazanlock126]

FINALLY!!! THE VIDEO IVE BEEN WAITING FOR SINCE FOREVER

[@user-ot9pu5ip8r]

Gazan Lock I needed this so badly too

[@johncena-sv3ep]

Can someone tell me how many reps and sets of this we should do ?

[@user-ot9pu5ip8r]

john cena light weights 3 sets for 12 reps and do heavy in some other days, like 3 sets for 3-5 reps

[@Dicci14]

john cena a good option is to go heavy yet light on thos excerce. I would recomend doing a set with light weight of 20 reps. Then put double the weight or at least 1/3 of the first set higher and go for 10 reps. Do one more set again with the same reps and weight and then on your forth set you wonna take it back to your first set as a matter of weight and do 15 reps as a burnout set

[@johncena-sv3ep]

Chris D thanks bro

[@TILINwho]

While Jeff may not read this, I do want to thank you for all of your amazing videos. I was a former division 1 athlete and after college I stopped training for a couple years. I ran into one of your videos over a year ago when I was trying to get back to being fit and healthy. Needless to say, I've learned many new techniques and workouts that have helped me not only lose 25lbs, but also tone my body to even better than when I was training daily in college. Jeff is the real deal and glad I came across your channel all these months ago! Keep up the great content!

[@jaygeewentworth7962]

I train jeff

[@ReformationRevelation]

what sport

[@fishfan2]

@@ReformationRevelation I'm guessing american football considering how much he weighed

[@mjnawaz21]

No joke this guy reads my mind.

[@adf1656]

Mohammad Nawaz i was thinking the same thing lmao

[@ddxdcxxd2164]

MaximilianMus and so was he lmao

[@davidbetancourt1of1]

Can't wait to see my bicep gainz in 3 months 😤💪

[@justus4423]

David Betancourt how’s it goin

[@davidbetancourt1of1]

REXOR dude crazy it looks like a huge mountain peak 😤💪

[@benjistylez4923]

David Betancourt lies

[@davidbetancourt1of1]

IGot Stylez Your whole life is a lie smh 🤣

[@benjistylez4923]

David Betancourt it takes like 6 months or more tho

[@sebastiantjellesen4200]

3:07 What a voice crack

[@shafa1415]

zoinks scoobs

[@iyimontageziyi9079]

Listen to it in .5 playback speed

[@jusqwagnaman8549]

HAHAHAHAHAHAHHA

[@abishekm1927]

Jeff for president. This guy's got a solution to every problem.

[@citywok9579]

*his name's Jeff*

[@yungboxer8360]

mnameisjeff

[@safinakhan8771]

Thank you i really don't know that actually nobody thanks by the way

[@vinayak4859]

Oh really

[@pianoraves]

*my name's legitness*

[@titotheburrito3604]

No shit

[@zaidshaikh2536]

Me:- I have a problem regarding rounded shoulders. Jeff:- Drops a video. Me:- I have a problem regarding knees Jeff:-Drops a video on knee valgus. Me:-My biceps aren't growing. Jeff:-Drops a video.

[@anishpatel4169]

Mohammed Zaid Shaikh Me:- I have a problem with jerking off. I just get too tired. Jeff- Drops a video on forearm gainz

[@feefeee]

Seriously, his video solved all my joint and muscle related issues. Thats how I knew I could trust this youtuber at least.

[@keatonhill9441]

Jeff, thanks for a great video. I’m currently in PT school and you’re my inspiration man. Everything you say makes sense from a scientific point of view.

[@Jabajabjab4]

The only youtuber that i trust for proper training..... Thank you Jeff sir .....lots of love from India❤

[@demarcusjones8163]

Jesse is litteraly my inspiration to lifting

[@GoodBoy-ty8km]

Works every time? I'll hold you to that. Be prepared to meet my lawyer if you're not telling the truth.

[@chadlington1]

Good Boy 😂😂

[@IWinYouQuitx]

Don't threaten my boy Jeff

[@fall-neckthetallneck2977]

He ain't no Vshredz. Lmao xD

[@KSandy-iy6fg]

Jeff always prepared with what he want to said

[@moostacho4300]

I hope you get a full refund. Your lawyer will do their best to get you that $0.00 check.

[@leagueofgains7592]

Humbling yourself and going for lower weight has worked well for me.

[@littromney6048]

@4:32 "You don't get off that easy....I got another option for you!" 😂😂😂😂😂👏🏾

[@yoogway2427]

No easy options when it comes to Jeff 😂

[@eliteguard225]

I've been doing cross body hammer curls... results are starting to show relatively fast, about a month since I started it. Definitely recommend.

[@thegreatangel8251]

Jessie is doing great. Been lifting for a year and already has more muscle than the fake merc.

[@thegreatangel8251]

Incorrect. And if you genuinely believe anything that Jason Bloho says or claims is true, you need help.

[@cumshotoftheweek]

Cody he didn’t get a dexa done lol. He’s a serial liar

[@Lumpycheeses]

Cody you're so cool. How do I lift as much as you?

[@theworldisimmense]

Cody lol I been training for 4 years and like a year ago I started deadlifting and teaches 275 quick but then I couldn’t go up , plus I hurt my hip flexor do I gave up on them , I just bench and squat .....when you tryna have a nice proper physique, adding more weight to the bar it’s not what it’s all about , it’s about contraction and squeezing the muscle you working on with a weight you comfortable with , nothing light but nothing too heavy that you can only do 2-3 reps , focused on a weight that you can rep 7-9 .....one thing is bodybuilding and other power lifting and don’t give a shit if a guy who just started working out for six months can bench more than you ......those are the weakness people have , compared themselves too much

[@jorob813]

Cody It's the difference between someone who does it for a hobby and someone who does it for a living.

[@nazagesu7827]

jeff's biceps is bigger than my head

[@stefanstadler4925]

Naza Gesu do you have zika virus?

[@starwarsroo2448]

Faiz Raja i was just about say that

[@ryanschmidt3913]

You need to start hitting those face muscles then.

[@nazagesu7827]

Ryan Schmidt I need a pussy eating workout

[@ivonunes3937]

Naza Gesu I gotchu bro

[@udeleharvey541]

Thanks jeff. I love the why behind the movements. I've used so many of these tips, from focus on range and movement over weight and ways to lower strain during workouts. Keep it coming!

[@simply_marko]

Added this to my routine and can already see a difference in width after about a month. Thanks Jeff

[@Fulcrumas]

How often did you train? And how many sets do you recommend?

[@simply_marko]

@@Fulcrumas This was 2 years ago so I learned a lot of new things compared to then. I used to train 3 times a week and I did 2 or 3 sets. Can still confirm this works, it's a good exercise for the brachialis. However this is a different muscle, not the bicep, it's not a different way of hitting the bicep to make it grow in a certain way, it's hitting a different muscle. I now train 6 times a week, it's part of my pull day. For the biceps section, I do regular bicep curls, then hammer curls and save these for last, at least four sets of each.

[@videovisions]

I like that you are incorporating Jesse and we get to see him grow. Your videos are the best!

[@adnanben]

Each time I watch a Jeff video I feel the carve for training... *Goin to gym*

[@wesleyjackson8809]

Thanks Jeff, very useful and informative video as always. I will implement this in my training right away. Bring on those big arms!💪🏽

[@NELSON_DIAS]

Pls make a video on uneven lats. And chest..

[@aydict]

More reps on the lesser sized part works for me

[@johndunno3376]

There IS video on uneven chest, no offence

[@MrBurakOzel]

lol how much can pecs be uneven tho

[@mohammedahmed1109]

Get a better physique and you will forget about these differences

[@einsteinvondaniken]

Are the smaller lat and pec on the same side, or opposite sides? Not a doctor, I'm just trying to imagine how silly you look...

[@GY9944]

There are top 2 guys whom I find to be really very inspirational, down to the earth and keep-it-real kinda people in this field. And Jeff is most definitely one of them.

[@DonPasqua4]

You deliver again Jeff. You deliver yet again.

[@jamesfinch7405]

Hey Jeff, great video once again, been following your advice for around 8weeks now, keep up the awesome work!

[@matthendrickson8997]

Jeff has the best natty arms in the business

[@Briancollectsknives]

Thanks Jeff! I'm definitely going to add this in with my pull-ups.💪

[@sampainter05]

Thank you very much. I’ve been working out for 7 months now and had no idea this would work. I’ve had big biceps, but they weren’t very wide until 2 weeks ago. I’ve begun to see a difference and can’t thank you enough

[@arians8725]

dunno if ur still alive or na, but u just did these exercises?

[@sampainter05]

@@arians8725 well no, i’ve added a few more exercises in and my biceps have gotten so much bigger

[@arians8725]

@@sampainter05 god damn, u alive xd, can u please tell me which ones u added or are doing? biceps getting bigger but not wider idk what to do

[@turvus2]

2:59 05:50 Brachialis exercise Keep pronation in forearm. Keep arm close to chest. Go slower on the reps. 4:07 perform Forearm/Bicep Pulls correctly by closing the angle of the elbow, rather than pulling body vertically straight upwards.

[@ozymandias5847]

I have exactly this problem. Damnn Jeff in the nick of time. My 12 inch arms are going to thank you!

[@ozymandias5847]

thespiritbomb Really I wasn't aware... mate. Fuck off.

[@eurotrash4970]

thespiritbomb shut the fuck up

[@breadyegg]

When self-deprecating humour goes wrong

[@camrin8937]

Ozy Mandias stop with the ASMR dawg

[@ozymandias5847]

Camrin Carter Need those ASMR gainz.

[@donaldsavage3699]

"thanks Jeff" your instructions was very helpful, I made a lot of progress from many other videos you made. keep up the good work!!!

[@jackwild7521]

jeff can you please give us a entire week routine for beginner.. thank you.

[@samchen9951]

0:28 Lol I died at Jesse showing off his biceps and the "wah wah" part

[@Ek70R]

I have been working with these curls for the last 3 months, and check this video for reference every now and then for remembering form. Definitely I have seen an increase in my biceps width. I didnt do any kind of hammer curl like this, just the normal curls and the difference is significant.

[@OdinsSon22]

So early it’s 144p! I already do this so looks like I’m on track!

[@i1730]

:)

[@johncena-sv3ep]

Can someone tell me how many reps and sets of this we should do ?

[@OdinsSon22]

Only reason why I already do these workouts is because I’ve bought a few of Jeff’s programs and they work great! I haven’t done them all together but I’d say just try to work some of these into your workout and see how many you can do, the inverted row is a killer “finisher” workout.

[@johnkttraining]

+MotoJP So i should just add them to my arm workout? How does your arm routine look like? If you don't mind sharing so i can also compare to see what i need to add or take away?

[@OdinsSon22]

John KT I switch it up all the time, but for example ill do barbell curls, laying triceps extensions, hammer curls, triceps kick back, inverted rows, triceps extensions with a plate weight. The plate helps your arms from flairing out. I change the workouts all the time because I have a Jeff’s workout plans and I’ll learn from them and do my own thing every once in a while. His programs work!

[@Rawdil]

Had this problem for 20 years! Time to get Working!

[@SalemGTV]

Hey Jeff, have you made a video about WHEN to work out? Like after or before meals/ morning evening/ ect? Not sure if it matters much. However, it would be appreciated.

[@Xcheese1337]

Veilent Invest lol all those likes but no answer

[@Gr1nD40]

weights in the am cardio at pm.... sorted

[@Dessko18]

BoAMightyreds Lol why?

[@tylerh2548]

Jeff's said in other videos that "fasted state cardio" isn't necessary and the time of day is largely meaningless. You generally have more energy earlier but conversely you work your body a smidge harder in the evening because the natural fatigue of the day has settled in on top of the exercise stimulus. Personally, i dont think it matters when you work out as long as you put in maximum effort to every rep and keep consistent week in and out. I train in the morning, at night, and every time in between depending on my schedule. But really, exercise timing is one of the lowest priorities to get results after nutrition, form, effort, consistency, sleep, hydration, supplementation....*rambles off into eternity*

[@johnharvey5412]

Whatever time gets you to actually do it, probably.

[@gg.3812]

This is the one video that really improved my arms. My forearms and biceps, from the front, used to look so small compared to the bicep’s peak. Gotta be thankful to Jeff.

[@captainskater8047]

Havent tried this yet but I've been training hard for 2 weeks off Jeff's videos and I've seen my progress in myself than i ever have even more than when I played football and worked out 2 times a day

[@ddayinvader6487]

Can you do a video about diet and exercise for those in college where nearly everyday and for sure every quarter our schedules change. For me the hardest part is eating right. Some days I have to skip breakfast and lunch. This causes me to snack during the day and don't forget those all nighters we have to pull during finals week.

[@dariustwin]

He did a video on that a few years ago. Should be easily searchable. He had the same problem.

[@craigskinbap5338]

Just prepare the food and bring it with you. Just takes dedication and time

[@markconcepcion7811]

College is the perfect situation for intermittent fasting in my opinion, I'm not saying its the best dieting pattern you can follow, but it is basically already what you are doing with the course load you have, especially if your college has a buffet-style meal ticket program. Also, just rest during finals week, the stress on your brain is more than just mentally, it will be physically taxing and this would be a good time for your body to re-comp anyways if you've done a semester full of hard work at the gym. This is all based on my experience though, where I always just have morning through afternoon classes i.e. 7-1 and occasional labs in the night time.

[@cinnamongirl3070]

Mark Concepcion, I was thinking he same thing!! If someone is already fasting all day, just continue with it!

[@sidb9540]

You can skip breakfast and lunch...but like you said, just keep snacking...as long as it is a healthy snack...like say a tuna with some low fat mayo and siracha hot sauce on a whole wheat bread....that 's a good snack, follow that up may be with some left over chicken wraps on a whole wheat tortilla, drink water ...you don't have to sit down and have a good meal...I used to snack while walking to class. All nighters on finals are ok, again only eat when your body usually gets used to being fed...don't gobble food at 2 am..coffee is fine. Also, sleep helps growth. So all nighters during finals is ok but all nighters pulling in clubs, grinding up against hoes ain't so!

[@sincerre4real541]

Wow. That second version of the Hammerhead curl and the Pull up I was doing already and really felt the feeling in my Arms but I thought maybe it was wrong because it wasn't normal form. It's good to know I was in the right track. Thanks Jeff

[@gaboumachine4486]

Hey Jeff, can u do a forearm 101 video, like what you did for abs 101

[@makgruber9073]

If you search it he actually has like 4 or 5 different forearm videos, even a sore in 6 min one. Not sure if that helps or not.

[@booty121212]

Makgruber lmao lazy ass ppl can't search

[@gaboumachine4486]

bingbangboozygetinthejacuzzi lol shut up dude I didn't ask for a forearm workout but more like a in depth knowledge for every forearm muscles

[@stevensimpson9024]

Wrist curls (in front or behind the back), reverse wrist curls, and reverse curls. That's probably about all you're going to find as far as exercises that target them directly or fairly directly (in the case of reverse curls). High rep ranges (12 to 15) typically work better, since the forearms have a high proportion of slow-twitch muscle fibers. I went from having toothpick forearms to having pretty thick forearms. It just takes dedication and being consistent. They're an area most people neglect when they go to the gym.

[@WSTL1]

Steven Simpson I used to do "bad" seated bicep curls. Very heavy, elbow way in front of body, forearm at 90° straight up n down. Seemed to last, years later never done it again. Still big forearms. Also grip-close upright rows. Yep bad for shoulder impingement but just widen the grip on a cable connection. Go for pump at end of session. Pro's n con's? 👍

[@bauyrzhanable]

I always was thinking about making my biceps wider and bigger. The video explaining everything that I need to do. Thank you Jeff!

[@markhaugland4620]

Thank you. I thought I knew something about weight training after 40 years of experience. That was until I started watching your videos. What you explain is so apparent because I can actually see the muscle which you discuss. I suspect it helps that you have lots of muscle and very little body fat, so your muscles can be identified.

[@Roun801]

What’s up guys Jeff Cavaliere in the house !

[@demidemzz2703]

3:07 Was that a voice crack ?😂 I’m not makin fun just curious

[@heehee6809]

DemiDemZz 😂

[@kevinkamakani]

Poor jeff

[@mando482]

"You can SEEee instantly..."

[@clarkkent8685]

I’m crying😂😂

[@ClearlyVague1]

DemiDemZz lol good catch. Lil jeffys hittin puberty.

[@cashflow2k412]

Another great video Jeff ... Sometimes I think your reading my mind

[@peetos-chan2835]

Hey, REALLY appreciate the blog posts, AND gifs you use. Thanks so much and keep it up, you're the best information on the internet!!! I trust very few else.

[@baston3205]

Pretty amazing, this guy knows exactly what to do for almost every muscle in the body and he knows sooo much about anatomy this guy actually knows what he’s talking about unlike most of these fitness KZbinrs...

[@teammcintyre]

I snapped my bicep. Doctor said no point to operate. But I am sick of looking at my arm. Need exercises to fill up the indentation in my upper bicep. Ihave started these exercises now and can see a difference already and its only 3rd session.

[@jameswoodall9261]

Found it!! You'd think doing a variety of bicep and tricep exercises would work it a little anyhow. Not so!! But today I did the cross body hammer curls. went home and showered. Lay down to read as usual but had to hold the book straight out. If I bent my arms even a little they cramped like crazy!! Never thought I'd be glad to have amps. Maybe 6 months from now I'll have more definition between the biceps and delts.

[@lightfire9165]

Any results?

[@Shinichi4Heiji]

Any redults

[@asterdisaster2278]

Any results??

[@shamsta21]

ANY MOTHER FUCKING RESULTS

[@53bload53]

Any results, my good sir?

[@nomongosinthaworld]

Do this for triceps as well pls

[@Ze_Ninguem]

idknam triceps are the only elbow extensor, as opposed to biceps, brachialis and brachioradialis that are the elbow flexors.

[@lurkytespaed6469]

Aquality people really be looking for any comment to punch at

[@Ze_Ninguem]

Aquality despite that's true, having a bigger anconeus wont make the muscles arround your humerous larger. That's what idknam wants

[@MrTas44]

Aquality Oh ok apologies

[@nomongosinthaworld]

Archie Bunker which means I should get wider arms by simply training the brachialis and my tris as I have been doing?

[@a2mdesigner]

I believe in one of your old vids you did show some exercises for both height and width when working biceps, been working wonders for me, so I am just here to say thank you Jeff.

[@goreallaone1013]

Me and Jesse have two things in common narrow left and right biceps!! Great video! I have been at this but never heard of this ! Instant Sub!

[@dhruvsharma3491]

Held my pee for 6 and a half minutes just for bicep gainz

[@ChavanAr]

Think of it as resistance training for your sphincter.

[@gregheffeley4922]

Pee is stored in the balls

[@Luis-mo7ct]

Roxas AK bruh, ur so dumb - Pee is stored in the BICEPS.

[@gregheffeley4922]

Watch me grow Okay okay, you got a valid argument, but ay man...hold up: "What if pee is stored inside itself? 🤔 HHHHMMMMMMM"

[@Luis-mo7ct]

Roxas AK did u know that the longer it takes a shit, the BETTER. The longer ur body has food inside the more nutrients it will absord, so yeah try to hold a shit for 1 week for max gains😊💪💪

[@1533ramsay]

Jeff, you've taught me to take it slow when and I do... Thx

[@SenRikyu1]

This makes me so happy. I have been doing the pronated cross body curl since high school and always believed it to be good for bicep peak and thickness. But I haven't seen it recommended much online so I just trained it under my own beliefs. Now Jeff confirms my own training!

[@trashbin9285]

Great for you!

[@eyelockianmage531]

Answered my question so precisely. Thank you for this!!! I thought searching “wider biceps” was odd, but this was spot on!

[@AxA007_AC]

@jeff I have been following your videos since a long time, what I was 3years ago and now, people can't believe it to be true, and a lot of that was possible because of you. Thanks a lot and looking forward to more in future.

[@rotatorcuff3036]

Jeff is my #1 go to guy for anything fitness. His videos have greatly helped me understand and develope a stronger and healthier body. Thanks Jeff, love from Puerto Rico🇵🇷✌🔥

[@izzyb9255]

So i get what youre saying about the brachialis, but it seems like your upper arms are wider on the inside (not the outside where the brachialis is) your bicep looks rounded and wide, and though im sure what you demonstrait in this video will give us wider arms, can one achieve the rounded bicep you have with in any particular techniques? Or is a larger bicep naturally also a wider/rounder bicep

[@allthe_smokey]

Izzy B wanna know also I want the inner bicep more than the outer (braci)

[@jamoss2007]

Thank You Jeff. Truly appreciate your professional instruction and thourough information! I have been telling everyone I know about your videos. Keep em coming

[@davidbecerra2273]

Thank you so much jeff you're one of the best trainers on KZbin

[@matthewduncan8593]

Just recently got back into working out after several years off and your videos have been a great help. Especially with the fact that I am now over 40.

[@B1GJOHNSTUD]

can't wait to see jessie's new arms 💪🏽

[@dilipnair4435]

Great stuff, no bs

[@dariuswatanabiryo4401]

I’m getting uneven biceps, triceps and chest. I’m a right handed person. I’m weaker at my left hand. Still my left biceps, left triceps and left chest is getting bigger and getting a better pump. What can i do about it in the gym? Thanks in advance. By the way, i live in Bangladesh which is thousands of miles away from you and still i have not missed even a single video you posted. Anyways, please keep my problem under your consideration.

[@jackfahy2283]

Same here I've a bigger right bicep, fore arm, and all the muscles on my leg. Yet I have a small right pec and bigger left pec, dont know what's up with this

[@handsolo2818]

Just take Anabolic steroids it’s easier and more convenient than training the whole time

[@jvsky1140]

@@handsolo2818 hhaha thats jokes

[@JohannaKlemeks2014]

Dude ever since I found your channel it's the only one I use.

[@SuperHumanz101]

Finally some info on this! I’ve had that problem my whole life, definitely going to try this out! Thank JEFF!!!

[@tztz7114]

Hi Jeff, great content as always! I have a quick question about how to add this into my biceps routine if you dont mind. I do spider curl and inclined curl as a superset. Should I add the hammer curl before or after my regular routine? Thanks in advance

[@fatdoinks9370]

If jeff keeps working out this hard he may get Ligma

[@omition582]

Fat Doinks what's ligma? Hit me wit it

[@fatdoinks9370]

Omition Ligma balls lol

[@faceripper77]

Fat Doinks 😭😭😭😭😭

[@derekteets4981]

Ha.. burn

[@Baseeksj]

Don’t forget about Stigma

[@agent6j1]

I seen and felt the results in one workout!! Thank you Jeff

[@minophilic6577]

Thanks for making these videos, helping the youth of my generation 17-18 year olds. Really appreciate it.

[@BlindGuyLyle]

Used to be really skinny with high amounts of fat. And i can really say for sure that i look a whole lot better and healthier when i started following Jeffs vids. This guy is the only Gym Instructor I'll ever listen to

[@ashutoshsharma6871]

The bottom line is that whenever you flex the arm with pronated forearm, the brachialis is in action. Now, try to apply this knowledge and assimilate it into your workout.

[@rdg665]

No that's wrong Your brachiallis is always active when you flex your elbow whether pronated or supinated The point is , When supinated the biceps dominate the whole movement leaving the brachiallis with little work , So doing a netural or pronated grip will effectively take the biceps out of the action just enough to allow the brachiallis to take over instead Also brachioradialis gets worked when pronated

[@ashutoshsharma6871]

@@rdg665 So you start your comment with "No that's wrong" and end it with proving my point again? OK, mate!

[@henrikkristian7124]

Awesome video I will do this every arm day😊

[@grogu_2003]

I just watched this on slow motion, I can't breath😂😂😂I rlly can't😂

[@danylee1123]

I must try these exercises!! I've been having hard time training arms especially my biceps b/c it doesn't matter what kind of exercises I do. My biceps fatigues during the time when I hit arms but never get sore next day or so. I've tried negative, 1,000 rep challenge, heavy, added sets or reps, tried different exercises, hitting arms 3+ times a week etc. Thank you Jeff for the awesome video all the time!! so slow reps on both contraction and extension!!

[@DanielSquires]

So helpful. Amazing how micro changes can really shift your results.