How to Get Bigger Biceps (TALLER & WIDER!)



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    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.
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    Published on 4 months ago


    1. ATHLEAN-X™

      *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! 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…

      1. Kevin Taylor


      2. Idris Iljasov

        Hahahaha son of a bitch

      3. Tommy O'Brian

        Jeff bro, you looking like you're getting sick, and malnourished in the face. Start bulking up on that protein and carb game. Every video it sounds like you're literally going to pass out.

      4. Idris Iljasov

        @Mike Delarosa son of a bitch

    2. LuukKuit

      How am i getting this for free

    3. Ryan Holiday

      Watching at 1.5x speed and am admiring how Jeff has total control of his body. That's the goal.

    4. amro ko

      Jeff how get long biceps ???? pleas help me

    5. Super indones

      However we muscles always not sama Arnold and Stallone so different but still have bigger muscles

    6. lil sloppy nutsack

      2:49 first excercise 4:02 second excercise 5:14 third excercise 6:03 fourtfh excercise

      1. Adrian Martinez


    7. Prasanna Kumar

      What's the name of this exercise?

    8. simpleflipR6

      Finally a guy who knows absolutely what he is saying about the action of the biceps. All the other videos out there are mediocre. This one is dead on

    9. Jim Baughman

      Ty I will try and do the best I can thanks for the great tips I will definitely follow your advice

    10. MrNotoriousBIGG

      Reps and sets Jeff?

    11. Alysson victória

      tell us about your transformation to be in this shape with this bodyfat

    12. MKONE

      Excellent advice thank u so much 👍👍

    13. Nordsworth

      i have been doing it wrong all my life. ty for this

    14. Sintax

      For Gods sake Jeff, let your biceps out from that prison already

    15. Paolo M

      Whenever Jeff's biceps hit a plateau, new mountains emerge.


      Dude this guy is shredded

    17. Alexander Larin

      That’s so fun to see how people at the gym are doing that one dumbbell biceps curl:)

    18. Will Rooke

      For the DB one, I personally refer to this as a ‘waiters curl’. Imagine a tray with glasses on. Don’t spill it... no tips if you do🤣

    19. fh hu

      Flat curl 2:24

    20. nick Krystosek

      ive been doing this for about a year and he's right , i feel it alot more and the funny thing is i never watched his vid on it

    21. S George

      I don't know whether you are aware of this ... but You have inspired lot of people not just to be healthy and in shape but also to do things the RIGHT way. So Thanks Jeff. Would certainly love to enroll in one of your programs.

    22. MrKarter HuH

      God damn I love this channel.

    23. Tj Alsaedi

      You are the man it works very good I can fell it from the first time 💪🏼

    24. Fabio Cardoso

      But using this dumbbel curls, aren't you putting too much pressure on the wrists rather than the biceps? I didn't get the difference there.

    25. Dabi Ogunjimi

      Those veins scare me

    26. Alan Key

      Jeff's cake in his refrigerator at 6:40 gain biceps by just watching.

    27. Zetsuke4

      Great info!

    28. Zetsuke4

      Same before I started training properly I only did bicep curls for a year before anything else so it's crazy overdeveloped along with the forearm compares to the rest kf the body

    29. Steven Poff

      I really like how you explain the science behind it. Talking about golfers elbow which I had because I put the weights on my fingertips. Thank you for all the help from all of your videos.

    30. Luis Vigoreaux

      Always the best most detailed information I can find along with shredded sports science u guys are the best go Jeff

    31. Starlina beany

      Hi jeff! I ´ve been watching all you video clips. They are educating. I just need you to do me huge thing for me, which is to direct me to a good body building/scalpting program for bignners. I´ll be greatful if you do this. I a comlpished one step perfectlly, which is diet. My diet is great. I didn´t meet good instructor. With big huge thanks.

    32. Narendra Singh

      How to fatty person grow his biceps faster

    33. Narendra Singh

      Sir I am your big fan

    34. Boss Brothers

      I don't have dumbells can I use a bucket of water?

    35. Kevin Jones I have brachialis tendonitis, What do you recommend for treatment and therapy? I’m 44.


      The best biceps on youtube

    37. Anubhav Pratik

      Dear Sir, I am strictly following your Bisceps excersises since 1 week. Earlier I was following my old school excersises which are also great..But yours are just amazing tips👍 My Question is : suggest me a excercise alternative to preacher curls..coz I don't like it much. Please help. Lots of love 😍 Anubhav Pratik Patna (Bihar), India

    38. usman Ronaldo

      Im still watching this video even tho its like my 500th time honestly

    39. D3BO

      that cake in the fridge @5:45

    40. gene978

      Nice Tip ( No pun intended ) lol

    41. Dwight Loot

      @ATHLEAN-X I have bicep tendinitis upper shoulder, I've gone low weights higher reps, now It's painful to bench, do skull crushers basically anything upper body. Is there a fix? How can I continue to lift without feeling pain?

    42. Khaldoun Azzam

      Great instructions, unfortunately my trainer told me the opposite.

    43. Michael Barnum

      Im going back to the gym right now to try this lol

    44. Greenman 01

      You Are Never Gonna Guess Who The Best Person Is... Read the first 2 words :) Give a sub! :)

      1. ForThe Win


    45. DookieShoes

      Idk what’s more tasty. Jeff Cavaliere’s biceps or Chuck Norris’ beard.

    46. Rudolph Vargas

      Gonna try this today!!

    47. Steven Hagting

      Something that helped me on top of this was to make sure you keep tension in your biceps. To get an idea of what I mean: make the curl move Jeff describes, but with no weights and squeeze your biceps.

    48. Raz Gainz

      I'm not even lying when I say I used to do this in 2018 and I saw no on ever doing this. I would go to the gym after work late at night and some people would see me do this. This exercise kills your biceps but it gives what you need.

    49. J Dubbb

      The veins bruh

    50. SolaraProject

      Jeff is every Phlebotomist's wet dream.

    51. Nayan Samarakoon

      Simple tip but an excellent effect

    52. Bond

      Thanks jeff. Another reason i notice to bend the wrist back a little is that curling it flexes the forearm reducing the range of motion for the bicep. Ie. Extend wrist to loosen forearm allowing bicep to have greater range of motion at the top for a better squeeze.

    53. Wholewheatrye

      My like is so unequal to the excellent information you have just given me

    54. PoopSnail

      6:22 I feel so ashamed of myself once I lost focus after seeing that carrot cake.

    55. wkw

      That moment in the gym you know this exercise will work great but then you know people will look and say "oh, he got that from A-X" :/

    56. 0dq0

      Thank you!

    57. Gypseys Whippet

      Really helpful thanks

    58. Anton

      Thanks for captions :D

    59. Rick O

      Me - Gets home from gym. Needs to go back. Far out!!

    60. ThePresentation010

      Amazing. Isolating muscle stress/labor, pinpointing a target muscle is the real deal it seems. As another commentator said, that wrist control is a real game changer. Thanks

    61. Chris Love

      Good on it💯💯💯

    62. strong island

      "The ceiling above you". Greatest advice eva

    63. Carlos Jr

      4:16 lmao Jesse hits the camera on the plate

    64. Michael

      Man he really has the best biceps in the business


      Time stamps?

    66. Sange Sange

      Please help me I tried for a month but no change in my muffin top stomach give some instruction bre please

      1. BlackHat Fit

        Sange, did anyone help you out yet?

      2. CheesyToast 1

        Sange Sange Yes, a bicep exercise would change that.

    67. Jai 77

      unbeatable bro ♥️♥️

    68. WODWagon Fitness

      🤯 MIND BLOWN

    69. shaunwasabadass

      dammit, literally the opposite of everything I do to maintain strong wrists for arm wrestling

    70. Vaibhav Pillai

      U should go for arm wrestling matches and match that schoolboy!