The ONLY Way to Wider Biceps (SCIENCE BASED)

[@athleanx]

*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/only-way-to-wider-biceps If you don’t win, no worries, you’re not going away empty handed. 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…

[@tshortbull8683]

I been noticing "science based" in a lotta thumbnails lately, must be the new "suboptimal", lol.

[@cindyscott8470]

Thanks kindly!

[@joepineapples5448]

Never win this is it limited to USA subscribers only. FARCE!!

[@Siosal01]

How did you manage to tear a muscle picking up your son? Was it just the cold? Is there anything we can do to avoid accidental muscle tears?

[@zhartheProprietor]

Have you dealt with torn biceps? I tore mine a couple years ago at work. Now my bicep on the left side is almost 2" shorter and not as full now. I recently started trying to get back to working out (your lower back video was sent to me and wow I'm a believer, your first stretch gave me immediate relief) and I'm staying light but feel discomfort in that bicep still. Any recommendations? Sorry, I commented before watching the whole vid, embarrassing. I will watch this multiple times. Thank you very much. You are a God send.

[@generalkaboom6642]

Jeff is the kind of guy to do a front flip and a back flip to prevent muscle imbalances.

[@4k_ace]

💀💀💀💀

[@Taddeus_of_USGW]

How tf did you think of this

[@amxeba]

Skill issue, I did the reverse of this landing a backflip wrong and now have a collarbone poking up more prominent on my left side.

[@anasasim3856]

00:55 🤔 Width in arms is determined by the brachialis muscle, not just the biceps. 01:24 🏋‍♂ An injury prompted a need to train specifically for bicep width and address pain issues. 02:59 🔄 Cross body Hammer curls with a fully pronated forearm effectively target the brachialis. 03:56 🏋‍♂ Narrow grip pull-ups with a pronated grip minimize bicep contribution, working the brachialis. 04:51 ⛓ The "Kong curl," a cable curl variation, emphasizes pronated forearm positioning for reduced bicep stress. 05:48 🔄 Drop curls in a modified position at a slow pace effectively engage the brachialis for arm width. 07:28 🏋‍♂ Dedicate a full workout to the brachialis, possibly once a week, for quicker gains in arm width.

[@erich7662]

@anasasim3856 you are the REAL MVP!!

[@anasasim3856]

@@erich7662 thanks my brother ❤️

[@sebya1906]

The real deal comment. Thanks.

[@rytlocknroll]

You simplified the whole video and I thank you.

[@incredibleblaan9983]

0:29 🖍first step to accomplish, getting the mighty muscle marker

[@flexlikeag]

Learning to train around injuries would be a great series

[@matthewbrown2310]

Thank you guys! About 2 years ago I was 300lbs and knew I had to do something. So I started going to the gym and using the machines. After I started feeling my strength return I started looking into what I could do safely. Your best to worst videos were the best things on KZbin. They gave me the confidence to move into more advanced lifting. Now I’m about 260 but I also have more muscle now than any other time in my life at 42. Again thank you.

[@unitonarms2165]

Keep up the great work king ❤️ indeed your story is a legacy for your future generations

[@danqodusk8140]

Many kudos to you!

[@richardlovelace8134]

Good for you! Health is wealth.

[@paulferreira8342]

Awesome!

[@JaredTequila]

Great job, Matthew! Keep up the hard work, and enjoy the journey.

[@gordonadams4793]

I'm 68 and your techniques have helped tremendously. When people meet me, they guess that I'm in my late forties. Thanx bud👍😉

[@Scr3amapillar]

You train your face?

[@biffabacon1203]

​@@Scr3amapillar😂😂😂

[@CasperA-nb5pp]

Get your hearing checked gramps. They guess that you were BORN in the late forties! 👴🏻

[@wolfwarrior3454]

Yes, the muscle marker illustrations are very helpful.

[@ech2k5]

Thank you for leaving that comment and dropping that “like”!

[@lonestarpatriot876]

100% on point. Started doing all of this a couple of years ago, and it completely changed how my arms looked. It did not take long to see the results either.

[@GokulKrishnaKM-cx7px]

How long did it take?

[@lonestarpatriot876]

@GokulKrishnaKM-cx7px I started seeing results within the first month, and then it just built from there.

[@356z]

I love how Jeff knows what we're doing and calls us out on it.

[@southwestxnorthwest]

Damn, I just realized he probably knows when I fap 😭

[@JD-wv1yi]

"okay im gonna do a hammer curl", "NO"

[@JD-wv1yi]

he reads our minds 🤔

[@kaminator515]

One thing about Jeff. He is never inconsistent with his advice and the little details always matter 👍

[@billcosby2590]

so true!!

[@SNAKEx197]

Been watching this channel after finishing hs wrestling. Finishing college and 4 years later, Mr x is still giving me knowledge helping me to this day. Number 1 champion/professor for health and body education.

[@kari991199irak]

Note to self: 0:40 Brachialis 2:40 Cross Body Hammer Curl 3:40 Narrow Grip Pullup 4:30 Kong Curl 5:50 Drop Curl

[@jedi4049]

mvp

[@johntitone5124]

Tore my tendon years ago and haven’t been able to build my biceps ever since. Gonna try these techniques asap. Thanks for this one brother.

[@Gohsted]

How and where did you tear it? I was getting tendonitis above the bicep where my bicep connects to my shoulder now I'm super paranoid and have completely reduced the weight. It took what seemed like forever before I went back to curls.

[@nicholasjohnson8991]

I'm curious about this too. When I left heavy it feels like my Bicep is about to tear off from the elbow. I have no idea what to do.

[@TheAgentAssassin]

Maybe get an arm brace that locks your arm straight or do straightening exercises. Wear the brace for a couple hours a day. Also if you lift heavy biceps and then say do some video gaming for a couple hours your elbows/arms are in a curved state. If you start to heal with your arms bent your tendons tend to stiffen up. I had some really tight tendons and wore and arm brace for about 2 weeks off and on. Seemed to really loosen up the tendons. I also switched to a vertical mouse since I'm on the PC a lot. A vertical mouse holds your arm in a relaxed state. There are so many variables to tight tendons that can lead to tears. The main thing is to heal with your arms straight not bent.

[@DrDeagle]

@@nicholasjohnson8991Try not to fully extend your arms when doing movements with heavy bicep involvement like preacher curls, pull-ups etc. (at least when lifting heavy) Mixed grip deadlifts are also a big no-no. Source: am a torn distal bicep tendon sufferer

[@shreddedvarun]

@@nicholasjohnson8991 how are u now? its the distal bicep tendon that turned weak but if u give break it slowly rebuilds

[@RestaurantManager101]

Interesting as always man. Love the breakdown on the brachialis and the alternate curls. Love it thanks

[@liamaddis3075]

Honestly this guy changes my whole routine every single time. 💪🏽

[@johnnyparker2128]

I definitely agree there.

[@KarlosEPM]

All of us mate. This is one of the best health related channels on YT.

[@cale583]

why are you saying "honestly"??

[@liamaddis3075]

@@cale583 cos I can

[@LoveMexicoLife]

Hey Jeff, had the same problem and my physiotherapist had me doing light arm e exercises with a green band. Muscles disappeared disappeared of course. Been doing these and biceps are feeling stronger. This helping me get back to my normal rountine. Thank you!!

[@ClaudeTheMogger-y3y]

Great explanation on the importance of the brachialis for wider biceps. I never thought about it this way before.

[@Numnariga]

...and again...Jeff's Genius explanations with muscle marker...thank you 💪

[@PotatoesFromSaturn]

The muscle marker never fails 🖊️💪🏼

[@workingguy-OU812]

I have no clue how I ended up here, but this is so pertinent to me as I think I might have torn my bicep a little. Haven't been able to do bicep workouts for three months now. Thank you! I subscribed.

[@clym1x]

Maybe instead of blaming him you should use less weight and common sense when exercising especially when doing a new exercise

[@workingguy-OU812]

@@clym1x I'm sorry - who is blaming him? Your post makes no sense.

[@clym1x]

@@workingguy-OU812 you were being sarcastic by thanking him because you tore your bicep when it was your own fault most likely, or at least that’s what I interpreted

[@workingguy-OU812]

@@clym1x I don't get the sarcasm accusation at all. I thanked him for showing me a possible way to do an exercise of the area without using my bicep. Of course I tore my own bicep, I don't understand how someone else would be at fault unless they were attacking me, and I never stated that that happened.

[@clym1x]

@@workingguy-OU812 Ok I guess I misunderstood, it looked like you said you did these exercises and tore your bicep doing them and you thanked him sarcastically for your torn bicep

[@Aranjuez44]

Thanks a million, Jeff!! I needed to know this! This has been one of my concerns. 👍🏼 You’re the best, amigo!

[@hiesman6]

I buy smaller shirts!😉

[@girdhar3224]

🤌💯

[@conlawmeateater8792]

X small

[@LilDP-lk7hq]

😂

[@Sen-FiredBullet]

Femboy

[@AmirIsKing]

@@Sen-FiredBulletalr bro

[@user-strength10]

hey jeff, new subscriber here, but in all honesty next to bro science been following you for the next longest, over 10 years (only recently got talked into a google account lol) keep putting up quality info man, between you and the brofessor, the only 2 OG fitness influencers left (and you've literally helped millions)

[@TheGhostPack]

10 years dam your an og follower. You may be ripped

[@bloggia7]

Man, I wish you had your own workout app.

[@lyft2bfit251]

He does. For abs. 6 pack promise. KZbin is his other😂

[@AssassinIronMan]

@@lyft2bfit251No he means App Store

[@user-xz1wy4to4o]

you don’t need a fuckin app

[@AssassinIronMan]

@@user-xz1wy4to4o True but it does make knowing the proper exercises easier

[@Icybones000]

Glad I came across this video. I had a distal bicep rupture, and I'm still in rehab for it. The doctor hasn't released me from his care or to go back to work. He has now allowed physical therapy to start strength training after a few months of just letting them try and get endurance back to the arm. This will help me, I am hoping to get my arm to look as normal as possible. It will always look different from the uninjured arm, but maybe I can at least get a wider arm so it doesn't look so so bad.

[@shreddedvarun]

I had the exact same injury in my same right arm while heavy deadlifting at single digit bodyfat 1yr back. It has suffered severe muscle atrophy. hopefully I will add these exercises to fix it

[@dantrapp8494]

Thx for the advice! Tried these today and the burn was insane!!!

[@jameswoodall9261]

Waited un til I went to the gym to comment. Long time ago you made a video BOUT DOING THE CROSS BODY HAMMER CURL. hAVE BEEN DOING IT SINCE CAUSE i LIKE THE WIDE BICEP LOOK RATHER THAN A PEAK. Walking around wide looks better than peak. Well, unless you walk around flexed. Don't think you mentioned turning the DB to make the weight end face the chest. Makes a big difference for me. And the cable exercise is great! Decided to do all these exercises first without doing any others. Wanted to see how much the brac. is targeted WOW!! Right on it!! Finished my work out and headed home. Relaxed and took a nap. Woke up with my arm in a full on cramp. Feels like starting for the first time. Thanks so much!

[@AaronPaulconductpromotions]

I tried a few of these exercises yesterday and I can feel it today. These were very helpful.

[@germtime]

Same. I have a torn bicep that I never seen a doctor for. I'm still watching the video. Im sure this will work. Can't wait for the gym.

[@Page00yeah]

I get complacent in my training then Jeff drops a video reminding me there's so much more I can do. Gonna upgrade my gun show tix to season passes!

[@daniyalahmed89]

Jeff, please make video for falling push-ups, how to train and perfect it.. and benefits or not.. I have been watching and following you tips for last 7 years and trust me if anyone’s reading this It helped me in a bigway. As a hardgainer, I am 85 kg now, yes low fat just mass.

[@WarseerDarkKnight]

I have learned so much from you. This vid was great and your vulnerability was solid. You're a true teacher.

[@wishbone103]

He has an amazing physic for being natty. Very impressive. Extremely knowledgeable. I am 77 and have been lifting since I was 14 and find his channel very informative.

[@timl.b.2095]

Jeff rules! Educational video made better by showing us his own experience. I can't wait to try these in the gym this week.

[@jpherrera4254]

I try to figure out how to solve this problem whenever I lift weights and this video is helpful and I will continue to watch your videos for weight lifting and exercises💯

[@routineshoes375]

Jeff your videos are so touching, they always touch me in my no no places, you always leave me satisfied and smiling

[@mrhunter2154]

Had a bad bicep strain or partial tear from work, did months of rest from gym and physical therapy and am okay but not quite ready for chin-ups yet, these excercises have been very helpful thank you

[@jeffrreybell]

Jeff the variations here are spot on. Just experimenting with the exercises you show here were a game changer. I could already feel the gaps in my own training quickly with the first set. Great video!

[@waldemarkoyczov5119]

Jeff, i agree about the importance of the brachialis. The exercises you suggest though, i don't like. Too much joint movement going on, too much focus needed on perfect coordination to make those exercises worthwhile if you aren't already used to doing them anyway. Hammer curls are trash, i agree - again. After more than 30 years of training i found that what works best for me are plain and simple reverse curls. Regardless if using an EZ-bar, regular bar or cables. No joint movement (obviously with the exception of the elbow), no demanding coordination, easy for anybody and works like a charm. Maybe you want to give this a try and see if this could work for you, too.

[@nomnomyourmom]

Too much joint movement? Too complicated for you?

[@nomnomyourmom]

Jeff also has trained for more than 30 years, let's see your arms yeah? Unless they're trsh?

[@dritzzdarkwood4727]

Muscle marker pens are a great way to convey a massive data dump visually. More, more, keep it coming!

[@richardadorno9187]

Thanks for this video, I also tore my biceps tendon and rotator cuff pulling a compactor out of a ditch doing ground work. I will implement some of your techniques.

[@davethedude216]

This is the exact video I needed. I also tore my bicep a year ago and lost so much width. Thank you so much!

[@dannyspitzer1267]

Great info Nobody in the gym does these other than me (thanks to you)

[@luismiguel69able]

ha yeah. All these young guys were watching me do Jeff shoulder execises (where you jump out and do a slow eccentric). You should have seen the look on their faces.

[@Middlestepofficial]

Zottman curls are a life changer. If done right, it allows you to train the forearm muscles including brachialis and biceps.

[@Ovrlord1]

Hi Jeff. I have been a subscriber since 2016. Learned more from your channel than previous 30 years of training. I recently tore my right biceps. Please provide me some advice how to rehab my biceps naturally as I assume you did. Thank you!

[@ashleypaigeb]

It’s like you knew I was looking up why my bicep peaks are high and narrow earlier. You don’t have to ask of course you can be my personal trainer

[@FunRunsafi]

Girls and biceps... Seriously 😅

[@ashleypaigeb]

@@FunRunsafi yes, we have arms too. I bet theres a couple other parts of the female anatomy you will never know about with that kind of attitude. Fuck off little buddy.

[@ashleypaigeb]

@@FunRunsafi I know right?! How crazy is it that women have the audacity to have arms!!

[@FunRunsafi]

@@ashleypaigeb exactly my point. Just make some muscles and protect your bf from other girls 🤣😍

[@ashleypaigeb]

@@FunRunsafi I build muscle to protect myself from scumbags like you, little buddy.

[@enfoquecomunicacion1421]

I just want to say something: Jeff is a genius!!! Almost every piece of advice he's given on the subjects I was interested in is pure gold. This is no exception!! I tried it today and my biceps felt great, big pump!!! I just listen to Jeff, the Mountaindog, and Mr. Ecuador, they know everything about bodybuilding! Thanks!!!

[@JustinTaylor2014]

The muscle markers making an appearance is a nice treat! Haven’t seen these segments in a while

[@cleardrop4531]

Interesting info and easily incorporated with my dumbbells. Thank you!

[@joseph8468]

Thank you. Mr.C. This instruction was clear, helpful, & great.

[@Ya_Slavniy]

Any 5 words to support Jeff in what he does 👍👍👍

[@danielsuniga4596]

Great content, as usual. Any chance we could get a video on fixing/working around bicep tendonitis in the elbow?

[@kellydoyle7210]

Check out Jeff’s vid on tennis elbow👍

[@PlatinumSoild]

Hollywood needs to call you.. you'd make an awesome superhero 🙏

[@danqodusk8140]

Well presented, Jeff, as always! It's fairly easy to see the exercises you suggest hit the brachialis pretty hard.

[@JohnEMoore111]

After a right arm bicep rupture..I was afraid to lift anything. Until this video, cant wait to hit the gym tomorrow..

[@billbearce7685]

Nice! I’m going through a torn bicep right now. This helps a lot

[@mouthbreatherinc5597]

Charles Glass says the exact opposite for Hammer Curls: instead of curling with right arm to left shoulder, he recommends curling with right arm outward to the right side as if you would throw something to 5 o clock behind you.

[@1986Unlimited]

Couldn't have come at a better time! Always with superb content. Thank you

[@brandonjustes947]

Ok... review time: 4:30 Kong/Con Curl 20 years of lifting heavy weights here and I have always had bigger, muscular arms with really solid tricep genetics, and nicely developed short heads on the biceps. However, even when I was I I my strongest curling 50lb dumbbells in my 20's (seated or standing with variations for 6-10 reps) I could NEVER get that front width profile, it was absurd to me. I started these 2.5 weeks ago, and have done them to near failure for a total of 5 times/workouts. 3-4 sets, 1 warmup for 12 easy reps and reverse pyramid the remainder. ABSOLUTE game changer and my arms literally have changed shape with size added, in complete shock to be honest. If you have under developed brachialis muscles, you 100% should give these a try and really get after it. The added "pop" that I got in such a short time is insane, and I'm 35 years old in a calorie deficit stage/cut. Hope this helps someone!

[@kojay-i6s]

I love the markers. Gives great context along w the explanations.

[@kashanakram5592]

Coach Jeff please for the love of god make a video on shin splints. I'm suffering rn.

[@jeffr6280]

I’m dealing with a significantly strained bicep myself, so this helps a bunch.

[@TrainerCTZ]

Great stuff Jeff. I used to curl 70 lb db's all day and my bnis would not grow. Switched to all hammer grip exercises and immediately added 1"+. Cant wait to implement these.

[@MannyG24]

Always enjoy your videos 💯 Thank you

[@Mr1970msa]

Thanks Jeff I tore the tendon from lower bicep out of the bone in my forearm, had to replace and was told do pretty much nothing, these tips are what I needed thanks

[@ApexofWar_]

I love the burn from the cross body hammer curls. Sometimes I’ll even rotate my wrist at the top for a quick bicep contraction.

[@beastgaming5512]

Your videos are really great and Useful.

[@TheGatlinburgHussey]

Wow...my arms are popping 💪💪..Thank you from Gatlinburg TN Smoky Mountains Park 🏞️🌄🐻

[@joshuasanchez1150]

How many reps per set and minimum dumbbell weight?

[@messengerofparty]

This is really great information! I’ve had patients in the past with torn biceps. Also my biceps are dinky… tysm!!

[@40KoopasWereHere]

You should certainly up the marker game. I'm thinking a transgression from a standard mock-up of muscle anatomy to a full-on "Burning Man" attendee look.

[@KennyTC63]

What about the ez-bar curl? I use that for the Brachialis and find that I have seen gains.

[@ahsanmasood97]

I hope this helps me cuz mine are thin af 😔

[@Troops-y6h]

The dumbell chest crossovers worked well for me!!

[@fromfattofit7]

I've grown my arms bigger than they've even been. Excited to work these into my bicep routine.

[@yeeyeeedits]

Bro this is so interesting thank you very much for the information

[@bevin_joseph]

for a year i struggled growing my arms, tried almost everything yet i skipped the most basic thing that actually helped me " Controlling the weight ie eccentric and concentric and squeezing my bicep.

[@Strbynl]

Jeff the type of guy to be both left and right handed to avoid muscle imbalances

[@ChefChafe]

Close grip palms up pulldown and chin ups are the best exercices for biceps 💪🏻

[@Foodiesubie]

I fully ruptured my left pec, raiders ortho surgeon said I had a 50-50 shot at successful surgery. Chose not to do it. That was 1.5 years ago, I’m finally able to bench around 70-80 lbs with sets. Mind you I was a normal 225 guy for sets of 6-8 at 200 lbs body weight. Rough journey! But not giving up

[@skycloud41]

Still the BEST trainer on KZbin

[@joeku2004]

Thanks man, I was wondering why my arms were a bit lacking to the eyes, I will add this to my workout 👍

[@gordonadams4793]

Clever idea using a band. I never thought of that to assist pull up

[@707jryder1]

Thanks for the advice Jeff, you're the most!!

[@ernestdesimone2234]

He would make your workouts so efficient if he was your personal trainer. Every time I learn something from him it pushes two other things out of my head.

[@snuffe_himself123]

@athleanx please add an alternative exercise to the 3rd one. Every guy reading at home needs that!! 😊

[@pqsnet]

Great video! Got anotherone about Triceps?

[@brianhagen8244]

I wonder if the cable exercise could be done on a Total Gym.

[@adamgarcia2144]

Awesome Instruction! Thank You 🙏🏻

[@kornykorhorn]

Yep, torn mine too. Completely. Now, without surgery, I’m able to do more chin-ups than ever.

[@Johnny_Ocha]

I know that it'll be a great video when muscle marker comes out! 💪🙂👍

[@serroba]

I love your videos Jeff. I have learnt a lot from you. A bit of a suggestion though, most of what you described, even if is true, sounds anecdotal rather than science based. Where are the papers? Where are the studies? If we don't have those I feel it is not right to call it, science based videos. You can argue it's anatomy based, you get some logical conclusions, but unless we have run specific studies and we can quote them, then the science isn't settled on the topic

[@nomnomyourmom]

My dude thinks research grow on trees Then what's the point of getting his master degree physical therapy if you cant use the knowledge you learnt?

[@serroba]

@@nomnomyourmom I agree that experience and practice are valuable to share. You can always teach based on personal experiences and anecdotal experiences. I personally can testify that I have learnt tons from Jeff content. But that's not the same as saying: this is what science (or scientific method) concludes. It's only about the title and not the content. I don't think we make a favour to science when we combine personal knowledge and experience and say that is the same as science. Mind due, Jeff's points may very well be based on science but then, what papers? In what journals? What type of studies? Controlled/randomised groups? What was the hypothesis and what it tested. I have been following Jeff for a couple of years and I own him improvements in my training. So I'm nothing but grateful to him. But I'm also careful to what we call science

[@nomnomyourmom]

@@serroba Knowing the anatomy is not personal/anecdotal experience. You think you can list all your muscles or nerves in your body based on personal/anecdotal experience? Noone can do that, the only way is learning it at university. The problem with you is thinking you need to back up everything with papers and there are always papers to back up everything like they grow on trees. Whatever he learnt at uni just goes to the bin, right? What kind of paper do you expect? Testing which exercise is best when you have torn biceps?

[@livingontheedge8680]

How about you give his method a try, then state your "opinion"?

[@DavidVenti]

Awesome Video Jeff,As Always!

[@n8danext1up30]

Thx Jeff I appreciate all the content you bring

[@Braxx-Vision]

thanks dude, think i'll try these this coming saturday

[@HBsurfista]

At 48yo, nothing worked for me until I started taking EAAs. Inside of 3wks I started noticing muscle synthesis. Highly recommend EAAs to support the muscle gains you desire especially as you age & it becomes harder to grow new lean muscle.

[@waldemarkoyczov5119]

I'm 45 yo and lemme tell you my friend: if you think EAAs are cool shit, you need to try some testo. You'll be surprised, my friend, i guarantee you. lol

[@jeanreckziegel4367]

Hi Jeff, Im from Paraguay and I usually saw your videos in spanish, but one person made a petition about a workout for people in weelchair (Sorry if my English isnt that good, hope you understand)

[@wiikends]

Great info with demonstrations. Do have to say many companies even brand names do a bad job of designing clothes for men specially around the arm. I have many that have big arm opening & are loose around my chest even though i dont wear baggy clothes

[@legocafe8920]

You’re like my second Dad. So much great info 🙏

[@shawnpeterson1825]

Videos are beast, thank you

[@transamman1795]

May the gains be with you (Parish) And also with you. Please open your muscle books to J.C's guide to biceps 💪. All praise Jeff.

[@wurkanimal]

Jeff is a walking muscle anatomy chart 👍