10 Best Exercises for Wider Biceps (Pack on Muscle Mass Now)

Use these excellent movements in your training if you want to build bigger, stronger an better biceps now.

Use these excellent movements in your training if you want to build bigger, stronger an better biceps now.

Why are Strong Arms Useful?

Strong arms can be useful for a variety of reasons, depending on the context. Here are some examples:

Physical tasks: Strong arms can help you lift and move heavy objects, perform manual labor, and complete physically demanding tasks such as construction work, gardening, or landscaping.

Sports: Many sports require strong arms for optimal performance, such as baseball (for throwing and hitting), basketball (for shooting and rebounding), swimming (for pulling through the water), and rock climbing (for gripping and pulling).

Self defence: Strong arms can help you defend yourself in a physical altercation, by delivering powerful punches or grappling an attacker.

Health and fitness: Strong arms are important for overall health and fitness, as they allow you to perform exercises such as push-ups, pull-ups, and weightlifting, which can help build muscle mass, increase bone density, and improve overall physical function.

Daily activities: Strong arms can also make everyday tasks easier, such as carrying groceries, opening jars, or pushing/pulling heavy doors.

Max Posternak is a fitness entrepreneur and the founder of the Gravity Transformation YouTube channel, which is dedicated to providing information and guidance on fitness, nutrition, and weight loss.

Video – 10 Best Exercises for Wider Biceps


01:07 – #01 – Hammer Curl Bar

02:10 – #02 – Alternating cross body hammer curls

02:46 – #03 – Rope cross body hammer curl

04:03 – #04 – Concentration curl

04:48 – #05 – Incline dumb bell curl

05:39 – #06 – Wide Grip Cable EZ bar preacher curl

06:44 – #07 – Incline reverse grip cable curl

07:18 – #08 – Reverse EZ bar spider curl

07:54 – #09 – Outward bicep cable curl

08:27 – #10 – Wide grip barbell curl

What are the Muscles of the Biceps?

The biceps muscle is a two-headed muscle located in the upper arm that is responsible for flexing the elbow and rotating the forearm. The two heads of the biceps are the long head and the short head.

  • Long head: The long head of the biceps originates from the supraglenoid tubercle of the scapula (shoulder blade) and inserts on the radial tuberosity of the radius bone in the forearm.
  • Short head: The short head of the biceps originates from the coracoid process of the scapula and joins the long head to insert on the radial tuberosity.

The biceps brachii muscle is assisted by other muscles in the arm, such as the brachialis and brachioradialis, in performing movements such as flexion of the elbow and supination of the forearm.

In addition to their functional role in arm movement, the biceps are often considered an aesthetically desirable muscle group, and are frequently targeted in weightlifting and bodybuilding exercises.

What are the Best Reps and Sets for Building Muscle?

The best reps and sets for building muscle can vary depending on a number of factors, including individual fitness level, training goals, and workout intensity. However, there are some general guidelines that can be followed to optimize muscle growth:

  • Repetitions (reps): Aim for 8-12 repetitions per set. This range is considered optimal for hypertrophy, which is the process of increasing muscle size.
  • Sets: Aim for 3-4 sets per exercise. This volume is considered sufficient to stimulate muscle growth without risking overtraining or injury.
  • Rest periods: Allow for 60-90 seconds of rest between sets to allow for recovery and replenishment of energy stores.
  • Progression: Continuously increase the weight or resistance used over time as you get stronger to continue challenging your muscles and stimulating growth.

It’s worth noting that there is no one-size-fits-all approach to reps and sets for building muscle. Other factors, such as exercise selection, training frequency, and nutrition, can also play a significant role in muscle growth.

Consulting with a certified personal trainer or exercise specialist can help create a personalized workout plan that is tailored to your individual needs and goals.

Why is Protein so Important for Hypertrophy?

Protein is an essential nutrient for hypertrophy, which is the process of increasing muscle size. Here are some reasons why protein is so important for muscle growth:

Building blocks: Proteins are made up of amino acids, which are the building blocks of muscle tissue. When you consume protein, your body breaks it down into amino acids, which are then used to repair and build muscle tissue.

Muscle protein synthesis: The process of muscle protein synthesis is the key mechanism by which muscles grow in response to exercise. Consuming adequate amounts of protein can stimulate muscle protein synthesis and promote muscle growth.

abs workouts deficit deadlift benefitsSource: Stevie D Photography

Repair and recovery: Resistance training causes micro-tears in muscle fibres, which must be repaired in order for muscle growth to occur. Protein provides the necessary building blocks to repair and rebuild muscle tissue following exercise.

Energy: Protein can also be used as an energy source during exercise, which can spare glycogen (the stored form of carbohydrates in the body) and enhance exercise performance.

Satiety: Protein is also highly satiating, meaning it can help reduce hunger and increase feelings of fullness. This can be beneficial for weight management and body composition goals.

Consuming adequate amounts of protein is critical for hypertrophy and muscle growth. The American College of Sports Medicine recommends that individuals engaged in resistance training consume 1.2-2.0 grams of protein per kilogram of body weight per day to support muscle growth and repair.

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