How to Get Bigger Biceps (TALLER & WIDER!)

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  • 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.
    Build Muscle in 90 Days - athleanx.com/x/my-workouts
    Subscribe to this channel here - usclip.net/user/jdcav24
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Comments • 2 444

  • ATHLEAN-X™
    ATHLEAN-X™  5 days ago +856

    *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!
    giveaway.athleanx.com/ytg/how-to-get-biceps
    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…

    • Brendan 203
      Brendan 203 9 hours ago

      ATHLEAN-X™ your videos are the reason I know as much as I do today I wanna say thank you and keep the videos coming💪

    • jake ragsdale
      jake ragsdale Day ago

      Hey Jeff, thanks for all the great advice and training programs; awesome and very engaging!
      I have a strong recommendation for your supplements. I appreciate the fact that they are backed by science, however most of them contain artificial sweeteners (sucralose, acesulfame potassium, etc.). I have a degree in Nutrition/food science and we learned that Splenda was safe (glucose with a Cl molecule substituted for a carbon on the molecule) and how it was such an amazing product. This was 2000-2004; Splenda was relatively new even though it has been around since the 70’s. Now that we are learning more about our microbiome, these ingredients,
      although relatively safe, are showing to have a perverse effect on on our gut flora. Bottom line is I think you should work with your manufacturer to eliminate these ingredients from your supps. I know it’s tricky food science and the products won’t taste the same or as good but it’s doable. I would rather have a gram or two of fructose than artificial sweeteners. I like the stevia product, even though I don’t like stevia; in general I’m more concerned with the quality and ingredients than the taste. I’m bringing this up because you placed some emphasis on magnesium stearate, even though you would have to consume A LOT to have a negative effect and the research suggests that it is pretty much benign. I’m sure you have thought about this and it probably bugs the hell out of you.
      Again, your info and knowledge is world class but nutrition and food science isn’t your main area of expertise. It would be awesome if you did some videos with the “Jeff C” of sports nutrition, whoever that is lol.
      I appreciate your consideration and would be interested in your thoughts.
      - Jake R.

    • deaznkid69
      deaznkid69 2 days ago

      Thanks Jeff!

    • John Bee
      John Bee 3 days ago

      to jeff can you do a scott adkins and donnie yen please and honestly my goal is to have your physique sorry is that sounds creepy but its true thankyou jeff

  • Lee Lemons
    Lee Lemons 11 hours ago

    I needed this video 3 days ago.

  • vook
    vook 11 hours ago

    there are million different routines that work for different people differently




    key: different 😂

  • jon cornell
    jon cornell 13 hours ago

    Tbh i didn't know that and i 've been working out for almost a couple of years now thanks for the tip fam

  • tekway 416
    tekway 416 14 hours ago

    Great tips.. I'm definitely guilty of doing this.. I'll make sure to pay more attention to my wrist position

  • Fabio Mazzare
    Fabio Mazzare 16 hours ago

    Roids power

  • Bavo V
    Bavo V 16 hours ago

    Why is he huffin and puffin all video long...

  • Brad Phuck
    Brad Phuck 18 hours ago

    I just use Synthol...

  • JS K
    JS K 19 hours ago

    Excellent video Jeff. Your biceps are bigger than my calves!

  • Nico Siegfriedson Neubauer

    what about my wrists, jeff. when i do it in that way to often i have later too much pain in my wrists ...

  • buster colin
    buster colin Day ago

    How many days a week is it best to hit the weights?

    • buster colin
      buster colin 18 hours ago

      @I.C. Gaming's Thiccest Fan that's 7 then

  • Sam Singh
    Sam Singh Day ago

    I am watching his video and reading sarcastic comments at the same time

  • V8Ziggy
    V8Ziggy Day ago

    Rubbish. Full ROM, full stretch full contractions. Strength=high weights low reps. Size=volume training. Though both principles are really needed and should be done. You can invent all the exercises you, modify all the exercises you want, but if you aren't doing both those principles, and well, you're not in the game. Forget reinventing the wheel. The basics work, the basics are best. 99.99999% can NOT even do them. My gym is full of fucktards that try to do stupid wanky shit like this but can't even to a proper latt pull down, or tri press downs, cable crosses etc. Fuck this shit off!

  • Omer Atif
    Omer Atif Day ago

    Does that not hurt the wrists?

  • Districttraveler 13

    When Jeff is done working out he’s so strong the weights rack themselves

  • Stephen Zucker
    Stephen Zucker Day ago

    I'm 40 and I'm wondering if it's too late to build lean muscle. I know I can get in shape but I'm talking about actually putting on some muscle.

  • Phoenix Animu and Vidja Game Dude

    I would have never thought of this!

  • Get Low
    Get Low Day ago

    Awesome! Was very useful for me. Do you got a video for triceps too with some kind of "trick"? It will help me a lot.

  • Rick Sanchez
    Rick Sanchez Day ago

    Thank you.

  • its our world
    its our world Day ago

    this could be what im looking for. ive notice my forearms growing but my biceps are plateauing. i never considered this. great tip! ill be paying attention to make sure i dont do it anymore. =)

  • Miguel Lorenzo
    Miguel Lorenzo Day ago

    Very helpful

  • moonwalker 9705
    moonwalker 9705 Day ago

    I needed this 👍

  • Jesperado
    Jesperado Day ago

    Knew I did something wrong, my forearms have been hurting me for weeks.

  • Jers KH
    Jers KH Day ago +1

    Can Jeff say the n word?

  • David Butt
    David Butt Day ago

    Who is that cake for?

  • killerrush77
    killerrush77 Day ago

    why so out of breath?

  • Harpoon2theRescue
    Harpoon2theRescue Day ago +1

    The Master Tip.
    Gonna use this one tonight!

  • westganton
    westganton Day ago +3

    You ought to upgrade to Windows 10, 7 will be EOL in January 2020

  • Nour Norman
    Nour Norman Day ago

    We need short videos......you talk so much....with full respect

  • Christopher Holmes

    I have a question. If a guy made 85,000 a year you would say he makes pretty good money. But would you think he should be making instructional videos of how to make big money? I would think you would be looking to the guy who is making 25 million a year to be the video maker. This kid is in good shape but maybe just maybe has 18" inch arms......little beyond average gym dude......The guy with 22'' inch arms should be making the video in my opinion.......The aerobics teachers are the same, kind of pudgy and they are instructing others.......PEOPLE ARE SEEING SOMETHING THAT DOESN'T EXIST WHEN LOOKING IN THE MIRROR. JMO

  • Michael Joseph
    Michael Joseph Day ago

    This was so helpful. Thank you so much Jeff! 😍😍😍

  • Frans Welthagen
    Frans Welthagen Day ago

    Hi Jeff. I would like to ask: how many days a week should you rest, or can you train every day without off days??

  • Jerry Foster
    Jerry Foster Day ago

    That first dumbell exercise is NO JOKE!!! Last night with just a 25lb dumbell with only 3 sets of 15, my biceps were aching. It was the last exercise I did and am certain that's why I feel it today

  • renragged
    renragged Day ago

    If HE is breathing hard, what the hell is going to happen to ME when I do those exercises??? (x,x)

  • mavishill
    mavishill Day ago

    I am doing Athlean-x1 program now. Only 97 something dollars for 3 program that practically will take 4 months when you include repetitions or a recovery week or two. I highly highly recommend beginners take this program. 3 months will fly by and you'll start enjoying fitness training. I like the idea of training like an athlete. I've lost a lot of weight from 500 cal deficit from my TDEE. But you can also lose fat and then gradually start building muscle by increasing calories later. I trust Jeff%. You don't even need gym membership. He has home version. Just buy dumbells and a mat. They are cheap. Having gym membership is a plus. Guys, put all your faith in Athleanx and Jeff as a guru. I occasionally watch Thomas DeLauer and others as i am doing Intermitent fasting. But overall stick to one program and one guru.
    Health is foundation for happiness in other areas of life. Also, if you have depression, working out helps. Take it slow. Lift till failure
    And follow good diet. Week by Week you will see exponential results!!
    Good luck!

  • ganirintiniano
    ganirintiniano Day ago

    Mike mentzer heavy duty thats tha answer

  • Maarten Olde
    Maarten Olde Day ago

    He kinda look like Ross geller

  • Zakaryia Khan
    Zakaryia Khan Day ago

    Friend did you take. Steroids

  • Daniel Williams
    Daniel Williams Day ago

    So Jeff, i have been watching your videos for direction and i really dig all the good information found here. I do have a couple things to say/ask if you have time to take a look at them. 1) In my opinion, it's time to get some new Muscle Markers. It often looks like you struggle to get a solid line on the first go round and sometimes the lines are just faint. Those dry erase markers just dont do you justice. 2) I'd love to see\hear more about compensatory strength versus true strength and maybe some videos that can point out to us the different signs of compensation for the different excersices being performed and how to correct them. Maybe a video series highlighting this for each muscle group, i.e. legs, arms, back, chest, shoulders. I'd love to utilize that info to help create a solid foundation before just trying to go heavier and setting myself up for plateaus or worse, injury. If you've covered all this already, i apologize, im not familiar with your entire body of work yet. Thanks Jeff!

  • agustin morales
    agustin morales Day ago

    Jeff when are you going to release an APP for the workouts? I go to the gym and it's really inconvenient to follow the workouts on my phone thru a browser

  • Joe Arran
    Joe Arran Day ago

    Can you do one of these for only dumbbells? I ain’t got a gym membership...

  • Matt S
    Matt S Day ago

    Can you cover the best way to build bigger calves with bowed legs? if its possible.

  • Lebohang Ramollo

    How to you get that deep into your hand without pinching the skin just below your fingers?
    I usually wedge the bar on the skin right after the ends of the fingers.

  • JCHWATTO33
    JCHWATTO33 Day ago

    0.5x playback speed😂 sounds drunk

  • Ronil Panchal
    Ronil Panchal Day ago

    Hey sir, which video is there to get biceps in same shape as you.. Started gym after 2 years break

  • Ronil Panchal
    Ronil Panchal Day ago

    It's helpful and surely master tips

  • TheGuyThatmakeThingsUp

    Everyone and I mean everyone watching this vid
    Watch Jeff do the exercise
    Do the exercise ourselves
    Fail to do the exercise after 7 or 1 day of doing it
    Rewatch this again and try to see where we went wrong

  • Russlan Belov
    Russlan Belov 2 days ago +1

    Джефф, ты красавец, тренируюсь по твоей методике,всё работает на все 100% .....
    Удачи и процветания тебе и здоровья естественно тоже!!! Respekt!!! ;)

  • RedesCat
    RedesCat 2 days ago

    I'm currently doing the max size program and damn it's intense, the leg workouts are killer I can hardly walk 😂

  • Will Millar
    Will Millar 2 days ago

    How about a 'buns of steel' video, Jeff? For those of us who want to tone their buttocks ...

    • yeah ok
      yeah ok 9 hours ago

      Go to the rainbow network homie

  • MistaMacCapone
    MistaMacCapone 2 days ago

    Excellent video. You are a master teacher!

  • Mohammed Imam
    Mohammed Imam 2 days ago

    As always “AWESOME “ Tips 💪🏽👍🏽👍🏽👍🏽👍🏽👍🏽👍🏽

  • Abdelrahman Mostafa
    Abdelrahman Mostafa 2 days ago

    can the same effect happen using wrist support straps?

  • Mychal Yarbor
    Mychal Yarbor 2 days ago

    Is that a cake in the fridge behind you towards the end... the secret to gains

  • Edward Lopez
    Edward Lopez 2 days ago +1

    Can u make a video of GREAT exercises using the "Landmine"? Just bought a $25 landmine and would luv some JeffCavness on it. Thanks.

  • Joaquin Chavez
    Joaquin Chavez 2 days ago

    I wanna see more videos about how to have bigger calves
    Please do it, I really want it

  • Tristan Stephens
    Tristan Stephens 2 days ago +1

    I would just like to say thank you for all you do. I’ve watched all your videos for quite some time now. You’ve really helped me out with some things I didn’t even know I’ve done wrong all this time. I appreciate everything you do.

  • Henry Henry
    Henry Henry 2 days ago

    I wonder how Jeff would look if he bulks up?!!

  • Mithalesh Yadav
    Mithalesh Yadav 2 days ago

    Who all love cricket.....comment here

  • ReApEr
    ReApEr 2 days ago

    Please make a video about epicondilitis.

  • Thor's Aquatics
    Thor's Aquatics 2 days ago

    Dam, I been doing it wrong for longest time, that’s why my forearm gets big. Will be trying this with dumbbell

  • Andres Gómez de León

    If that was true you should have taller & wider biceps. And since I watch your videos, your biceps looks the exact same

  • Andres Gómez de León

    Dont you know muscle lunges can only make wider? You cant modify its shape

  • Eze Thomas
    Eze Thomas 2 days ago

    Best biceps for an athlete, worst legs for an athlete (in my opinion)

  • David Elgart
    David Elgart 2 days ago

    that thumbnail had me question reality. Took me way too long to realize I was looking at an arm lmao

  • Hiram Rivera
    Hiram Rivera 2 days ago

    Everyone should take notes because he breaks it down to a tea. My videos
    for bicept also shows a form.

  • Jason Nester
    Jason Nester 2 days ago

    Genetics and or roids

  • Mini_mikey
    Mini_mikey 2 days ago

    Jeff cmon you gotta give the weights at least a 30 sec rest 😂

  • sidicer33
    sidicer33 2 days ago

    If Jeff were a Sith his forearms would outdo a force choke.

  • Inception 85
    Inception 85 2 days ago

    I have tremors so I don't like to lift weights at a gym, they can look pretty bad lol. Just curious if Jeff or anyone has worked with anyone with Tremors and having to work around the medication to deal with them. Example: propranolol

  • Marco Polo
    Marco Polo 2 days ago

    Hey I would like a good negatives program, heard it's the most effective way to gain strength and muscle mass, please & thanks @athleanx

    • Steve French
      Steve French 9 hours ago

      I don't understand... just do negatives no?

  • Logan M
    Logan M 2 days ago

    Maybe a weird question but...
    Is there an optimal way to minimize bicep activation and maximize lat activation when doing pull-ups?

    • Matt Reid
      Matt Reid 2 days ago

      Wide grip pull-ups minimise bicep use and force the lats to perform a larger portion of the work

  • RCPGivens
    RCPGivens 2 days ago +1

    This guy is so full of Sh!t. 1. Jeff is taking Testosterone and/or Anavar. 2. Working Out doesn't change your DNA, you are what you are unless you take drugs like this guy. 3. Accept what you are and work hard on your strong points and harder on your weak points but don't let him fool you he is taking stuff.

    • yeah ok
      yeah ok 9 hours ago

      I got big in jail no supplements.. Relax my guy

  • Zyon Williams
    Zyon Williams 2 days ago

    Do the same video but the a resistance band?

  • o k
    o k 2 days ago

    Your physique is bizarre! No meat! Why would anyone listen to you?