Logan Steele
Building bigger biceps is a common goal for many people, especially those who want to improve their weightlifting performance or fill out their favourite T-shirt. Bicep curls are a popular exercise for building muscle and strength, and can be performed with dumbbells, barbells, or an EZ bar. Concentration curls are another effective exercise, as they isolate the biceps and increase hypertrophy. For those seeking to increase their bicep width, it's important to focus on the brachialis muscle, which sits beneath the bicep muscles and controls flexion of the arm at the elbow. This can be targeted through exercises such as the crossbody hammer curl and overhand grip pull-up. Additionally, bicep stretches can be incorporated into upper-body workouts to increase flexibility and range of motion, as well as prevent injury and improve performance.
| Characteristics | Values |
|---|---|
| Muscle responsible for bicep width | Brachialis |
| Brachialis muscle location | Upper arm, crosses the elbow |
| Brachialis muscle function | Controls flexion of the arm at the elbow |
| Brachialis muscle visibility | Slightly visible if you flex the arm and palpate on the outside of it |
| Brachialis muscle strength | About 50% stronger than the biceps |
| Brachialis muscle training | Crossbody Hammer Curl |
| Bicep training frequency | 20-30 minutes per week |
| Bicep training weight | Load the bar with weights you can comfortably lift 12-15 times |
| Bicep training exercises | Dumbbell bicep curls, preacher curls, concentration curls, reverse-grip bicep curl, military press, cable bicep curl, incline dumbbell curl, seated bent-knee bicep stretch, etc. |
| Bicep stretches | Interlace hands at the base of the spine, straighten arms, turn palms down, and raise arms; repeat 1-3 times |
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What You'll Learn
Bicep stretches for upper-body workout
Bicep stretches are an excellent way to complement your upper-body workout. They can increase flexibility and range of motion, allowing for deeper and further movement with greater ease. Additionally, they help relieve muscle tightness and tension, reducing the risk of injury and enhancing performance.
Hand Rotations
- Rotate your shoulders forward by turning your thumbs down, then return to the starting position.
- Next, rotate your shoulders backward by turning your thumbs up, and again, return to the starting position.
- Aim for 2 to 3 sets of this stretch for up to 1 minute.
Overhead Holding (Hanging) Biceps Bar Stretch
- Use a secure bar, such as one attached to a step, chair, or bench.
- Grip the bar with both palms facing away from you, ensuring your hands are shoulder-width apart and your arms are straight.
- Hang in this position for up to 1 minute, then carefully press your feet back onto the step.
- Repeat this stretch up to 3 times.
Seated Bent-Knee Biceps Stretch
- Sit with bent knees and your feet flat on the floor in front of your hips.
- Place your hands on the floor behind you with your fingers facing away from your body.
- Distribute your weight evenly between your feet, buttocks, and arms.
- Slowly move your buttocks forward toward your feet without moving your hands.
- Hold this position for up to 30 seconds, then return to the starting position.
- Repeat this stretch 2 to 4 times.
Doorway Stretch
- Stand in a doorway with your left hand grasping the doorway at waist level.
- Place your palms on the floor or a table behind you with your fingers pointing away from your body.
- Keeping your hands in place, slowly slide your buttocks forward until you feel a stretch in your biceps.
- Hold this position for at least 30 seconds.
Arm Pull Stretch
- Start standing or sitting tall.
- Grab one arm above your elbow with your opposite hand and pull it across your body toward your chest until you feel a stretch in your shoulder.
- Keep your elbow below shoulder height.
- Hold for at least 30 seconds, then repeat on the other side.
Remember to listen to your body during these stretches. Maintain a smooth, steady breath, and avoid forcing any positions that may cause discomfort.
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Dumbbell bicep curls
Firstly, it is important to understand the anatomy of the bicep. The brachialis muscle sits just beneath the bicep muscles and is responsible for controlling flexion of the arm at the elbow. By emphasising the action of the brachialis, you can increase your overall arm size and achieve wider biceps.
To perform a dumbbell bicep curl, hold two dumbbells by your thighs, with your palms facing outwards. This is the starting position. Use your bicep strength to lift the dumbbells up until they reach shoulder height. Focus on the power coming from your biceps to lift the weight. Then, slowly lower the dumbbells back down to the starting position. This completes one repetition.
It is recommended to aim for 12 to 15 repetitions of this exercise, followed by a 45-second break. Repeat this cycle three times to effectively work your biceps. It is important not to overload your muscles by pushing yourself too hard. Instead, choose weights you can comfortably lift within the given repetition range.
In addition to dumbbell bicep curls, you can also try variations such as the reverse-grip bicep curl or incorporate other exercises like hammer curls and the Crossbody Hammer Curl to target the brachialis muscle specifically. Remember to include bicep stretches in your routine to improve flexibility and range of motion and prevent muscle injuries.
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Concentration curls
Firstly, find a comfortable space in front of a mirror, if possible. Grab a dumbbell with your right hand, palm facing outward, and let your arm hang straight down. You can place your left hand on your thigh for support. This is your starting position.
Next, curl the weight up with control, keeping your wrist in a neutral position. Keep your upper arm perpendicular to the ground and avoid leaning back or using your shoulders to lift the weight. Focus on the squeeze at the top of the rep, and ensure your forearm is higher than parallel to the ground to engage your biceps effectively.
Now, lower the weight back down to the starting position, and repeat for 8 to 12 reps on each arm. Aim for 3 sets, or try alternating 30 seconds of work for each arm for a total of 3 minutes.
To get the most out of this exercise, avoid wedging your elbow into your thigh. Instead, focus on driving the meatiest part of your triceps into your thigh by hinging your waist forward a bit more. This will ensure you're engaging the correct muscles and getting the full benefit of the concentration curl.
By incorporating concentration curls into your workout routine, you'll be able to target the peaks of your biceps and achieve that sought-after width. Remember to focus on proper form and technique to maximise the effectiveness of this exercise.
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Hammer curls
To perform a hammer curl, hold a dumbbell in each hand with your palms facing each other. Keep your back straight and your elbows against your sides. Now, bend your left elbow, bringing the dumbbell up towards your right shoulder. Your palm will be facing your chest. Pause for a second, and then slowly lower the dumbbell back to the starting position. Repeat this process 8 to 15 times, and then switch to the other arm.
The Crossbody Hammer Curl is a variation of the hammer curl that can help build brachialis muscle size. This variation involves putting the forearm into pronation to turn off the biceps and increase the influence of the brachialis in the movement.
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Brachialis muscle
The brachialis is a muscle in the upper arm that flexes the elbow. It is located beneath the biceps brachii and makes up part of the floor of the cubital fossa (elbow pit). The brachialis is the prime mover of elbow flexion, generating about 50% more power than the biceps.
The brachialis muscle is innervated by the musculocutaneous nerve, which runs on its superficial surface, and it occasionally has double innervation with the radial nerve. The brachialis is supplied by muscular branches of the brachial artery and by the recurrent radial artery. The muscle is occasionally doubled, with additional slips to the supinator, pronator teres, biceps brachii, lacertus fibrosus, or radius.
The brachialis is the muscle most responsible for bicep width, and it is often overlooked in training routines. It is situated beneath the bicep muscles and is slightly visible if you flex the arm and palpate on the outside of it. The brachialis is located on the anterior surface of the shaft of the humerus, deep to the muscle belly of the biceps brachii and distally to its tendon.
To build wider biceps, you can perform exercises that emphasise the action of the brachialis muscle. For example, the Crossbody Hammer Curl puts the forearm into pronation to turn off the biceps and increase the influence of the brachialis in the movement. Regular chin-ups also receive a large contribution from the biceps, so instead, you can do overhand grip pull-ups with a narrow grip on the bar to get the arms into pronation and target the brachialis.
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Frequently asked questions
Some exercises to extend bicep muscles include the concentration curl, incline dumbbell curl, seated bent-knee bicep stretch, and the EZ bar curl.
Training your biceps every day will put a lot of stress and strain on the muscle and may lead to muscle "failure", which occurs when a muscle can no longer contract concentrically. For optimal results, incorporate your favourite bicep exercises into your wider fitness routine. According to Sims, you should only give your mirror muscles your full attention for 20-30 minutes per week.
The brachialis is the muscle that is most responsible for bicep width and is often neglected in training routines. The brachialis muscle sits on the upper arm and crosses the elbow, controlling flexion of the arm at the elbow. The Crossbody Hammer Curl is a great exercise to target the brachialis and build wider biceps.
