Trying to gain width on Biceps

[SpringsBridge7]

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[sooners04]

Heavy Hammer curls after doing back.

[VINNYCUZ]

I am definatly interested in this topic!

[fitguy]

same here

[Chemical King]

I think it depends on the grip. I dont a lot of hammer curls with a close grip and found that it focused more on my inner biceps. Im now working more on a wider grip and see if it hits the outer bicep more.

Id like to see what some of the more experienced members think though

[Warrior]

I would like to gain some size on the upper right quadrant of my left biceps - what exercises can I do for those?



Gents! Just worry about training the biceps as a whole with proper form and flexion - with a progressive training strategy, size will come... with size, width will come... and your genetically predetermined shape.

[pelly789]

you have it switched around a close grip on the barbell will work outer biceps and wide grip will work inner biceps

I think it depends on the grip. I dont a lot of hammer curls with a close grip and found that it focused more on my inner biceps. Im now working more on a wider grip and see if it hits the outer bicep more.

Id like to see what some of the more experienced members think though

[VINNYCUZ]

you have it switched around a close grip on the barbell will work outer biceps and wide grip will work inner biceps

This is basically rule of thumb when training bis, I myself are looking for some more advanced insane pump excercises...any advice?

[SpringsBridge7]

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[Duster]

reverse preacher bar curls

[Natty99]

Definately Dumbbell Hammer Curls. And don't forget reverse curls. You need to stimulate the brachialus.

Worked really well for me!

[TADOLFI]

This is basically rule of thumb when training bis, I myself are looking for some more advanced insane pump excercises...any advice?

Want a pump? Maybe some pain?

Go to the dumbell rack and do standing alternating curls - 3 Drop sets one right after the other - no resting!
Start with a medium weight for a set of 8, go 5 #'s lighter for a set of 8, go 5#'s lighter for a set of 8.
Repeat the whole process after a two minute rest.
See how this works for you.

If you don't feel a lot from it - go 4 sets doing 6 reps for each weight.

Don't use this as a normal routine exercise - just use it to shake things up a bit.

Good Luck!

[HUNTER1]

i do drop sets as well. it seems to be the only way i feel a good pump in my bis

[IBdmfkr]

Work your back and chest like no other, your arms will be forced to grow. I train arms once/month and they are pretty symmetrical to the rest of my body.