10 BEST Exercises for WIDER BICEPS!

 However, and they look great not only from the side but also from the front, you also have to train them in a way that not only helps them grow tall but also makes them grow wider and thicker if you want biceps to fill your shirts.

 Unfortunately, most guys don't realize that repeating the same common biceps exercises will only target one part of their biceps which will likely help that part grow larger, but not actually help them expand their arms.

This is because the appearance of the biceps is not determined by just one muscle. You see that the biceps itself have two heads including the long head on the outside of your arm, forming the ripeness of the peak and apex on the inside which helps provide consistency.

 But another frequently overlooked muscle largely responsible for range and consistency is the brachialis muscle which lies behind the long head of the biceps, and although it is hidden under the biceps, the belly of the muscle from the front angle actually protrudes from the side.

 of your arm, so training the brachialis muscle with the right exercises will directly help increase the range of your arms. That's why in our first exercise, I want to show you one of my favorite ways to target the muscle, using the hammer coil bar also known as the triceps bar.

Now if you don't have this icon in your spa, I'll show you another way you can do it in seconds, but get it in the gym extreme. So, to start this exercise, you will load the bar, securing it by the neutral handles in the center of the bar.

Also, standing up slightly forward and keeping your elbows tucked close to your sides, twist the bar toward your casket.

 Now once you get to the top of the pushup, you want to squeeze your biceps for a swing before slowly bringing the barbell back down and repeating the exercise.

Since we're using a barbell, we want to weigh but make sure the weight isn't so heavy that you're swinging backward to collect induction for each rep and make sure you're not cheating by lifting your elbows forward and using your shoulder strength instead of your muscles.

 Now in general, curling with your hands placed in a neutral and open position instead of the more common position will help target your humerus to a much lesser extent. This is why our alternate exercise uses the same neutral hand position, it's the cross-body hammer coil, and this bone

 You don't need a fancy bar, you just need two dumbbells. To get started, you need to catch the dumbbells and hold them in a neutral position at your sides.

 Back in the day again, you wanted to bend slightly forward to help take your shoulder out of motion and put constant pressure on your humerus. You can also roll the dumbbells up, but instead of coming straight for a regular hammer coil, you'll come across your body with the goal of bringing the dumbbells to your opposite chest.

 Also, slowly lower the dumbbells down and repeat the same thing on the other side, back and forth. Another great exercise that follows a similar movement pattern involves using a string instrument and tying a rope.

Now, most people perform this exercise by holding the rope in a neutral hand position and also tying the rope up and down. But I find it most effective to do it on a step or with only one arm at a time because that will allow you to once again cross through your body.

 So, to perform this exercise with one arm, you will use the same connecting rope but only clamp it with one hand. You can also roll it across your body with the goal of bringing the rope to your opposite chest, just as we did with the dumbbells in front.

 On the other hand, if you want to do this exercise to some degree, raise the brace above high and lie on a bench set at a low angle of about 30 degrees.

 Also with your elbows raised, you will hold the ends of the rope in a neutral position and also twist the rope toward your face. In fact, although these exercises may seem similar to the throat hammer, you will definitely feel that they are working your muscles a bit because of the different angles and the unique constant pressure.