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Thread: widening biceps

  1. #1
    manny is offline Junior Member
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    widening biceps

    Hey guys,
    I wanted to know what's the best way to widen the biceps. By widen I mean I'm happy with the way my arms look from the side, they look nice and thick, but when i look at them straight on in a mirror they look real skinny. Is there a certain exercise I can do that helps widen them or is it mostly genetics?

  2. #2
    markas214's Avatar
    markas214 is offline Senior Member
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    hammer curls(heavy), preacher dumbell curls (strict form)

  3. #3
    mac55's Avatar
    mac55 is offline Junior Member
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    Try switching up your grip when you do barbell curl. Close grip works the outside of your bi, while wide grip works the inside of your bi.

  4. #4
    TheMudMan's Avatar
    TheMudMan is offline Retired~ AR-Hall of Famer
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    reverse grip curls help too.

  5. #5
    secretagentswole's Avatar
    secretagentswole is offline Junior Member
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    e-z-curl bar for sure, I got the exact oppisite problem, mine get real wide and Iam working on my peak right now, due to wrist problems in the past Iam forced to use ezcurl bars alot and it has caused this for me, just a suggestion on my 2cc's

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