Widening the biceps

[ImmmtheIceman]

My arms are a good size, but im still not happy with the width of the biceps. I change up my workout constantly, and have been told that seated hammer curls helps improve the width. Any other suggestions?

[ironpumpindoc]

actually, i use standing machine hammers w/ a rope. It works great and you feel a much better burn and pump than with db's usually. just a suggestion

[qccat]

i like to change up the width on the bar doing straight bar curls, bringing it in close really works the outside of the bi's. Heavy hammer curls work for me too, and i'm gonna have to try those rope hammers too, sounds good

[medic23]

reverse curls which also really pumps the forearms are good for this.

[Mu'min]

Width came for me as the overall size of the bicep increased. Make sure your bicep workout is well balanced and it will come (as long as you are eating properly). There are some good bicep routines already posted if you need a new one.

[BOUNCER]

Use hammer curls to hit your brachialis, that should do the trick. However if your hitting your biceps heavy and intense enough with standing, seated, dumbell curls thickness will come too.

[ImmmtheIceman]

I feel like the reason why my bis arent that wide is cuz of genetics.............

[elicotton]

I have added width by doing a wide-grip body drag curl like Vince Gironda used to advocate... the bar stays close to the body as you curl, but the elbows move backwards somewhat. This brought ou the outside head which is a problem for me. Just my 2cent.

[MACHI]

ditto to what bouncer said