Find out the only way to get wider biceps in the paragraphs that follow.
Embarking on the journey to sculpting impressive arms is a pursuit many fitness enthusiasts undertake. However, the common frustration of struggling to fill out shirt sleeves persists for some. Despite investing time in various bicep-centric exercises, achieving that coveted width seems elusive. Fear not, for this article is your guide to resolving the width problem that often leaves individuals feeling disheartened when their arms are scrutinized from the front.
Picture this scenario: you’re diligently performing bicep curls, yet the sleeves of your shirts still seem unforgivingly empty. The truth is, the width problem isn’t necessarily a bicep-related issue. Rather, it’s the often-overlooked brachialis muscle that holds the key to unlocking the desired width in your arms. In this comprehensive guide, we’ll not only shed light on the anatomical significance of the brachialis but also explore a set of targeted exercises that go beyond conventional bicep curls, providing a holistic solution to your sleeve-filling aspirations.
The information you will see below was largely based on a video shared by Jeff Cavaliere on his channel Athlean-X. Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.
So join us on this journey of discovery and transformation, as we delve into the intricacies of arm anatomy and unveil a strategic approach to arm training. The brachialis, a silent hero in arm development, is about to take centre stage, and by the end of this article, you’ll possess the knowledge and tools to sculpt arms that not only impress from the side but also fill out shirt sleeves effortlessly when viewed head-on. So, let’s roll up those sleeves and get ready to redefine your arm training paradigm.
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The Only Way to Get Wider Biceps
You might have a width problem, and the key to solving it lies in targeting the often neglected muscle – the brachialis. So let’s explore the anatomy of the arm, discuss the significance of the brachialis, and delve into a range of effective exercises to help you achieve wider and thicker biceps.
Understanding the Brachialis:
When focusing on arm development, many individuals concentrate solely on the biceps, overlooking the brachialis. This muscle, located underneath the biceps, plays a crucial role in determining the overall width of your arm. Training the brachialis not only contributes to width but also aids in pushing the biceps upward, providing a comprehensive solution to your sleeve-filling concerns.
The Brachialis Locator:
Locating the brachialis is simple. By running your fingers over the top of your bicep, you can feel the point where it starts to drop in. Right after that, the muscle that pops out is the brachialis.
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Exercises to Target the Brachialis:
Cross Body Hammer Curl:
Traditional hammer curls focus on the biceps, but the cross body hammer curl takes it a step further. By performing this variation with a fully pronated forearm, you increase the intensity on the brachialis, promoting growth and width. Add this exercise to your routine during bicep or pull workouts.
Narrow Grip Pull-Ups:
Modify your pull-up grip to target the brachialis more effectively. Opt for a narrow grip, with the palms facing away, to minimize bicep involvement. If needed, use a band for assistance. This exercise places a heavy overload on elbow flexion, stimulating brachialis development.
Kong Curl:
Born out of necessity, the Kong Curl originated as an adaptation of cable curls. Maintaining a pronated forearm position, curl your hand toward your chest, emphasizing the peak contraction of the biceps. This exercise reduces stress on the biceps in the fully extended position while promoting brachialis growth.
Drop Curl:
Introduce a slow and controlled drop curl to transition back to regular curls. Focus on the first half of the curl, where the brachialis is most active. This exercise keeps tension on the muscle, promoting both brachialis and bicep development.
Conclusion:
Incorporating these brachialis-targeting exercises into your workout routine is essential for achieving the width and thickness you desire in your arms. Whether you’re recovering from an injury or seeking overall arm development, dedicating specific focus to the brachialis will yield noticeable results. Remember, building sleeve-filling arms is not just about bicep curls – it’s about understanding and training the brachialis to unlock the full potential of your arm muscles.
For more information, simply watch the video below. In it, Jeff Cavaliere goes through the anatomy of the arm in deeper detail. Plus, he also demonstrates how to perform the exercises mentioned above correctly, so you can simply follow his instructions to make sure you are doing your best to get wider biceps.
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Having strong biceps goes beyond the aesthetic appeal of well-defined arms; it contributes to overall functional fitness and enhances various aspects of daily life. Here are several benefits associated with having strong biceps:
- Improved Functional Strength:
- Strong biceps play a vital role in daily activities such as lifting groceries, carrying bags, and performing household chores. Enhanced functional strength contributes to greater ease and efficiency in completing these tasks.
- Enhanced Grip Strength:
- Bicep strength correlates with grip strength. A robust grip is beneficial for activities like opening jars, holding onto objects securely, and maintaining control during various exercises and physical activities.
- Optimal Arm Stability:
- Well-developed biceps contribute to overall arm stability. This is crucial for maintaining proper form during exercises and activities that involve the upper body, reducing the risk of injuries.
- Athletic Performance:
- In many sports, particularly those involving upper body movements such as weightlifting, rock climbing, and swimming, strong biceps are essential for optimal performance. The ability to generate power and control arm movements is often a key factor in athletic success.
- Injury Prevention:
- Strong biceps provide support to the shoulder joints and surrounding muscles, reducing the risk of injuries, especially during activities that place stress on the upper body, such as lifting or reaching overhead.
- Posture Support:
- Developing the biceps along with other muscles of the upper body contributes to good posture. Strong biceps help balance muscle development, preventing imbalances that can lead to postural issues.
- Boosted Metabolism:
- Building muscle, including the biceps, contributes to an increase in basal metabolic rate. This means that even at rest, individuals with strong biceps may burn more calories than those with lower muscle mass.
- Increased Confidence:
- Well-defined and strong biceps often contribute to a more aesthetically pleasing physique. This can lead to increased self-confidence and a positive body image, impacting various aspects of life.
- Versatile Exercise Options:
- Strong biceps open up a wide range of exercise possibilities. Whether it’s lifting weights, performing bodyweight exercises, or engaging in sports, having strong biceps allows individuals to explore diverse fitness routines.
- Functional Independence:
- As individuals age, maintaining strength becomes crucial for functional independence. Strong biceps enable older adults to continue performing daily tasks with greater ease, preserving their autonomy.
In conclusion, the benefits of having strong biceps extend beyond the gym and contribute to a healthier, more functional, and confident lifestyle. Incorporating a well-rounded approach to arm training can yield both aesthetic and functional advantages.
