How to Get Bigger Biceps (TALLER & WIDER!)

  • Published on Aug 11, 2019
  • If you want to get bigger biceps but feel you have tried every biceps exercise without seeing the results you have been aiming for, then you need to watch this video. Here I’m going to show you the best tip for improving every bicep workout you will do from here on out. In fact, when you see and feel how to perform this move, you’re going to start getting more out of your bicep exercises that may have not felt as effective as they should have in the past.
    It starts with understanding how the body prefers to work. When trying to accomplish a task, the body is always going to look for ways to compensate in order to be more efficient. It does not want to waste any unnecessary energy and therefore will look for other muscles that it can ask to chip in to complete the task, whether you wanted them to or not.
    When it comes to strength training, this is a great thing. Moving the most amount of weight from point A to point B is essential when it comes to getting stronger. In fact, it is the definition of strength. The more you can lift the more strength you have. That said, when you are trying to simply grow the size of a muscle, in this case the biceps, your job is to find ways to make sure the muscle in question does all of the work without the help of others.
    When it comes to the biceps, the forearms are the enemy of your gains. This is because this nearby muscle group (the flexors of the forearms) are not just in the immediate vicinity of the biceps but share a similar function in that they like to contribute to the pulling exercises in your workouts. This means that when you are doing bicep exercises that pull the weight towards you (as in every variation of a curl or even a chinup or a row) the forearms will contribute - if you let them.
    I say if, because if you want to take them out of it you can greatly minimize their contribution by consciously making a tweak to the position of your wrist on every bicep exercise. You want to allow your wrist to bend backwards as opposed to curl towards the upper arm when doing your exercises. This will take some practice and awareness but if you try the two handed waiter curl that I show you in the early part of this video you will be able to feel what it is that you are trying to recreate on every other movement.
    From here, you can do this on every other biceps curl exercise or chin up and get the same feelings and benefits. The key is never to let the bar or pullup bar drift too far towards the fingers. Grip them deep in the palm. This will prevent unnecessary overload on the distal deep finger tendons which will place an undue stress on the medial elbow tendon attachment.
    Give this a try and let me know how it works for you. I promise you, if you do exactly what I show you here in this video you are going to start building bigger biceps starting in your very next workout. It doesn’t take long to start feeling and seeing the benefits of this one powerful tip. If you’re looking for a step by step complete workout program to not just build bigger biceps but an overall more ripped and powerful body, click the link below and start your 90 day transformation.
    For more videos on how to get bigger biceps and the best way to build big biceps fast, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published.
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Comments • 2 804

    ATHLEAN-X™  4 months ago +969

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!
    If you don’t win, no worries. 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…

    • Kevin Taylor
      Kevin Taylor Month ago


    • Idris Iljasov
      Idris Iljasov 2 months ago

      Hahahaha son of a bitch

    • Tommy O'Brian
      Tommy O'Brian 2 months ago

      Jeff bro, you looking like you're getting sick, and malnourished in the face. Start bulking up on that protein and carb game. Every video it sounds like you're literally going to pass out.

    • Idris Iljasov
      Idris Iljasov 3 months ago

      @Mike Delarosa son of a bitch

  • LuukKuit
    LuukKuit 10 hours ago

    How am i getting this for free

  • Ryan Holiday
    Ryan Holiday 22 hours ago

    Watching at 1.5x speed and am admiring how Jeff has total control of his body. That's the goal.

  • amro ko
    amro ko Day ago

    Jeff how get long biceps ???? pleas help me

  • Super indones
    Super indones 8 days ago

    However we muscles always not sama Arnold and Stallone so different but still have bigger muscles

  • lil sloppy nutsack
    lil sloppy nutsack 10 days ago +3

    2:49 first excercise
    4:02 second excercise
    5:14 third excercise
    6:03 fourtfh excercise

  • Prasanna Kumar
    Prasanna Kumar 12 days ago

    What's the name of this exercise?

  • simpleflipR6
    simpleflipR6 13 days ago

    Finally a guy who knows absolutely what he is saying about the action of the biceps. All the other videos out there are mediocre. This one is dead on

  • Jim Baughman
    Jim Baughman 14 days ago

    Ty I will try and do the best I can thanks for the great tips I will definitely follow your advice

  • MrNotoriousBIGG
    MrNotoriousBIGG 14 days ago

    Reps and sets Jeff?

  • Alysson victória
    Alysson victória 16 days ago

    tell us about your transformation to be in this shape with this bodyfat

    MKONE 17 days ago

    Excellent advice thank u so much 👍👍

  • Nordsworth
    Nordsworth 17 days ago

    i have been doing it wrong all my life. ty for this

  • Sintax
    Sintax 21 day ago +3

    For Gods sake Jeff, let your biceps out from that prison already

  • Paolo M
    Paolo M 25 days ago +5

    Whenever Jeff's biceps hit a plateau, new mountains emerge.

    SKYLER LAMBEYE 27 days ago

    Dude this guy is shredded

  • Alexander Larin
    Alexander Larin 28 days ago

    That’s so fun to see how people at the gym are doing that one dumbbell biceps curl:)

  • Will Rooke
    Will Rooke 29 days ago +2

    For the DB one, I personally refer to this as a ‘waiters curl’. Imagine a tray with glasses on. Don’t spill it... no tips if you do🤣

  • fh hu
    fh hu Month ago

    Flat curl 2:24

  • nick Krystosek
    nick Krystosek Month ago

    ive been doing this for about a year and he's right , i feel it alot more and the funny thing is i never watched his vid on it

  • S George
    S George Month ago

    I don't know whether you are aware of this ... but You have inspired lot of people not just to be healthy and in shape but also to do things the RIGHT way. So Thanks Jeff. Would certainly love to enroll in one of your programs.

  • MrKarter HuH
    MrKarter HuH Month ago

    God damn I love this channel.

  • Tj Alsaedi
    Tj Alsaedi Month ago

    You are the man it works very good I can fell it from the first time 💪🏼

  • Fabio Cardoso
    Fabio Cardoso Month ago

    But using this dumbbel curls, aren't you putting too much pressure on the wrists rather than the biceps?
    I didn't get the difference there.

  • Dabi Ogunjimi
    Dabi Ogunjimi Month ago +1

    Those veins scare me

  • Alan Key
    Alan Key Month ago +1

    Jeff's cake in his refrigerator at 6:40 gain biceps by just watching.

  • Zetsuke4
    Zetsuke4 Month ago

    Great info!

  • Zetsuke4
    Zetsuke4 Month ago

    Same before I started training properly I only did bicep curls for a year before anything else so it's crazy overdeveloped along with the forearm compares to the rest kf the body

  • Steven Poff
    Steven Poff Month ago

    I really like how you explain the science behind it. Talking about golfers elbow which I had because I put the weights on my fingertips. Thank you for all the help from all of your videos.

  • Luis Vigoreaux
    Luis Vigoreaux Month ago

    Always the best most detailed information I can find along with shredded sports science u guys are the best go Jeff

  • Starlina beany
    Starlina beany Month ago

    Hi jeff! I ´ve been watching all you video clips. They are educating. I just need you to do me huge thing for me, which is to direct me to a good body building/scalpting program for bignners. I´ll be greatful if you do this. I a comlpished one step perfectlly, which is diet. My diet is great. I didn´t meet good instructor. With big huge thanks.

  • Narendra Singh
    Narendra Singh Month ago +1

    How to fatty person grow his biceps faster

  • Narendra Singh
    Narendra Singh Month ago +1

    Sir I am your big fan

  • Boss Brothers
    Boss Brothers Month ago +1

    I don't have dumbells can I use a bucket of water?

  • Kevin Jones
    Kevin Jones Month ago
    I have brachialis tendonitis,
    What do you recommend for treatment and therapy? I’m 44.


    The best biceps on youtube

  • Anubhav Pratik
    Anubhav Pratik Month ago

    Dear Sir,
    I am strictly following your Bisceps excersises since 1 week. Earlier I was following my old school excersises which are also great..But yours are just amazing tips👍
    My Question is : suggest me a excercise alternative to preacher curls..coz I don't like it much. Please help.
    Lots of love 😍
    Anubhav Pratik
    Patna (Bihar), India

  • usman Ronaldo
    usman Ronaldo Month ago

    Im still watching this video even tho its like my 500th time honestly

  • D3BO
    D3BO 2 months ago

    that cake in the fridge @5:45

  • gene978
    gene978 2 months ago

    Nice Tip ( No pun intended ) lol

  • Dwight Loot
    Dwight Loot 2 months ago

    @ATHLEAN-X I have bicep tendinitis upper shoulder, I've gone low weights higher reps, now It's painful to bench, do skull crushers basically anything upper body. Is there a fix? How can I continue to lift without feeling pain?

  • Khaldoun Azzam
    Khaldoun Azzam 2 months ago +1

    Great instructions, unfortunately my trainer told me the opposite.

  • Michael Barnum
    Michael Barnum 2 months ago

    Im going back to the gym right now to try this lol

  • Greenman 01
    Greenman 01 2 months ago

    Read the first 2 words :)
    Give a sub! :)

  • DookieShoes
    DookieShoes 2 months ago

    Idk what’s more tasty. Jeff Cavaliere’s biceps or Chuck Norris’ beard.

  • Rudolph Vargas
    Rudolph Vargas 2 months ago

    Gonna try this today!!

  • Steven Hagting
    Steven Hagting 2 months ago

    Something that helped me on top of this was to make sure you keep tension in your biceps. To get an idea of what I mean: make the curl move Jeff describes, but with no weights and squeeze your biceps.

  • Raz Gainz
    Raz Gainz 2 months ago

    I'm not even lying when I say I used to do this in 2018 and I saw no on ever doing this. I would go to the gym after work late at night and some people would see me do this. This exercise kills your biceps but it gives what you need.

  • J Dubbb
    J Dubbb 2 months ago

    The veins bruh

  • SolaraProject
    SolaraProject 2 months ago

    Jeff is every Phlebotomist's wet dream.

  • Nayan Samarakoon
    Nayan Samarakoon 2 months ago

    Simple tip but an excellent effect

  • Bond
    Bond 2 months ago

    Thanks jeff.
    Another reason i notice to bend the wrist back a little is that curling it flexes the forearm reducing the range of motion for the bicep.
    Ie. Extend wrist to loosen forearm allowing bicep to have greater range of motion at the top for a better squeeze.

  • Wholewheatrye
    Wholewheatrye 2 months ago

    My like is so unequal to the excellent information you have just given me

  • PoopSnail
    PoopSnail 2 months ago +1

    6:22 I feel so ashamed of myself once I lost focus after seeing that carrot cake.

  • wkw
    wkw 2 months ago

    That moment in the gym you know this exercise will work great but then you know people will look and say "oh, he got that from A-X" :/

  • 0dq0
    0dq0 2 months ago

    Thank you!

  • Gypseys Whippet
    Gypseys Whippet 2 months ago

    Really helpful thanks

  • Anton
    Anton 2 months ago

    Thanks for captions :D

  • Rick O
    Rick O 2 months ago

    Me - Gets home from gym. Needs to go back. Far out!!

  • ThePresentation010
    ThePresentation010 2 months ago

    Amazing. Isolating muscle stress/labor, pinpointing a target muscle is the real deal it seems.
    As another commentator said, that wrist control is a real game changer. Thanks