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 11 days 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. The Warrior z

        @Uzor Uche its gonne fall on youre head

      2. Threndr Mc

        Hey Jeff, you said that you should train your abs everyday, but doesn’t that counteract the idea that in order to achieve peak muscle growth, you should not train sore muscles?

      3. Benjio

        I really need your help, I’ve found that my right Bicep is good and healthy yet my left has the the outer part of the bicep which is lacking. Now I’m not sure how to fix this but about a year ago I did have a 12-week break from lifting any weights because of my fractured Humorous. Please help, much appreciation.

      4. Brendan 203

        ATHLEAN-X™ your videos are the reason I know as much as I do today I wanna say thank you and keep the videos coming💪

    2. Honey Babou

      Now I understand why his forearms are so small.

    3. 0 videos with 24 subs

      Jeff’s veins are about pop out my phone screens

    4. Karan Shokeen



      I bet dumbbells are exhausted after a few reps of Jeff.

    6. W.S Music Production

      how to get big biceps its easy use Deca and Testaveron

    7. Deny Musa

      Subtitle indonesia please, because im from indonesia

    8. Glen Phillips

      Anyone else notice the big cake in the fridge 🤫😂

    9. Christian Bonilla

      You are the sensei

    10. Zachery Anderson

      This may be a somewhat silly question but what the heck can I do to help relieve my hands of callouses? Or faulty callouses? I say that because I honestly feel like my hands haven’t formed proper callouses and underneath the layer of tougher skin is hyper sensitive skin that feels not too unlike a blister. This sensation makes any workout involving my hands incredibly difficult but surely I can’t just wait it out until my hands sort of return to “normal”.

    11. Sanjoy Das

      Pls sir muscles anatomy details all muscles groups videos

    12. Mohammed Ouallal

      I have seen these biceps three times! arnold, friend of mine I was training with and this guy!

    13. Meghdad Rahdar

      🙏thank you

    14. Tourist Fun

      nice i learn something new :) Thanks

    15. raj rathore

      Watch my transformation guys 😔

    16. blitskyriie

      I follow your guidance and I've seen a huge increase in definition and size.

    17. Pablo Gutierrez

      Very good video!!!!

    18. Bas

      Learnt a new excersice, tomorrow try the first one

    19. Play All Day

      Thank you for advice

    20. GTLbart 362

      You've got very good biceps I'm definitely learning from u

    21. Josh Hayden

      That makes perfect freaking sense thanks man

    22. Sam John 96

      No equipment any tips

    23. boltar2003

      His biceps don't look 100% natural to me. Just saying.

    24. 81 forever

      HGH, IGF-1, EPO, lots of steroids. Full body MRI to locate fast and slow twitch.

    25. Sardar Gagandeep Singh

      Love from punjab, India.

    26. Cody Oslin

      First off I gotta say thank you Jeff. Just by watching your US-new videos I have finally started to see muscle gains. Due to a medical condition I have to limit my protein intake and even despite of that I finally got some muscle definition in my arms. I'm a hard gainer. I weigh 165 on a good day and I'm 6'2" and lanky. I've worked out for years, mainly my arms and haven't seen any growth and just by using different techniques of arm exercises I'm getting bigger arms and upper body strength. It's crazy how just different variations of lifting the wait has helped. So again I have to say thank you.

    27. Steve Pasquarella

      Deja vu I feel like he's made 29 videos on this topic

    28. Andrew K.

      Yes senpai!Understood.

    29. Deez Lutz

      Just the “Master Tip”

    30. John Ivory

      Jeff's face is more muscular than any part of my body

    31. Roberto Blandon

      How heavy should the weight be for the dumbbell and cable pull?

    32. Saad Al Jabri

      What's wrong to include the forearm in the training? it will also grow with the biceps. We need a strong forearm.

    33. _gt Zola

      Short biceps like yours make it bigger too :/

    34. Mike J747

      Can you give me a link to a video to make the bicep "wider/rounder/fatter"? In other words, the sides of the bicep, inside and outside of the bicep, not the top.

    35. Justin Y's Disciple

      The back of your hands should be parallel to the floor or ceiling (whichever you prefer, no judgements) while curling.

    36. Melinda V

      Step 1. Go to Google Step 2. Search this keyword: 123moviesdaily Step 3. Enjoy! How to Get Bigger Biceps (TALLER & WIDER!) Have you ever been in love? Horrible isn't it? It makes you so vulnerable. It opens your chest and it opens up your heart and it means that someone can get inside you and mess you up. You build up all these defenses, you build up a whole suit of armor, so that nothing can hurt you, then one stupid person, no different from any other stupid person, wanders into your stupid life...You give them a piece of you. They didn't ask for it.

    37. Jonathan Fuentes

      Can you do protein foods bodybuilders shoul eat

    38. Pavel Brezny

      But ivolving forearm, doen't it make it more of a compound exercise, when we train more muscle groups at once...??

    39. JJ Rambo

      One of my favourite US-new channels Jeff knows his shit for sure wicked as per usual brother 👍

    40. David Ungureanu

      His biceps has biceps! Crazy level!

    41. Danny Ignatidis

      Jeff Awsome video, changed it up as advised and ddaammm.. I was doing it wrong. Thanks..

    42. Nick Brown

      Holy shit! No bs I’ve been doing this a couple weeks now before just seeing this. Made these adjustments to my Lying cable curls, and been doing that single dB one. Kinda accidentally found it out haha. Good stuff as always Jeff!

    43. Bama Brutes

      Jeff just stop 🛑 your always gonna have these muscles just tell us what to do man your biceps are gonna explode

    44. dark savage


    45. Jack Sparrow

      Jeff, please make a "How to avoid Strech marks video".

    46. Straight up Critic

      I gave my girl the master TIP

    47. yudistira bangun

      Tidak mungkin cuma begitu jon

    48. hbr john

      Ta vraiment des gros biceps mec

    49. Deep Sidhu

      After watching your video I get motivated and I promise to my self I'll not drink anymore whiskey and I'll start the gym hard so what I did, I collect all the empty bottles from my house and start throwing to the bin. While throwing each bottle every time I asked all is your fault, All is your fault but suddenly what I found, A full bottle of whiskey so then I tell to bottle ohh not your fault yet you go side after I drink this one again 😂😂 .. Have a nice day to all.

    50. Aditya Chavan

      This one master tip about the Wrist bending lil low while curling is insanely good❤️. Thank you Sir Jeff🤗

    51. NoToRiOuS :

      A video for biceps cutting 💪

    52. Istvan Kulcsar

      Jeff, is that a carrot cake in your fridge? 6:42 Is that part of building a bigger biceps :D

    53. John Bach

      If JC says texting with your pinky’s makes your biceps bigger.... do it

    54. 10,000 Subscribers With No Videos

      Comments: 1% thank you jeff 30% jeff cavaliere athlean x dot com 19% "something" is killing your gains 50% face pulls

      1. Netrole

        we are all just a bunch of memers

      2. Marco Müller

        bruh thats literally a top comment copied and pasted

    55. Red Five

      Damn multivitamins! That dude has gains

    56. Shah ITS

      This is wonderfull set i do these owsoms.

    57. Ed Perez


    58. smart idiot

      XXXTENTACION had the perfect body in the world! PROVE ME WRONG

      1. smart idiot

        @Vinegar Diavolo i know.. but im not talking about heavy bulky bodies, i mean his body looks so cool, lean and not too much heavy like frogs. And You didn't fuckin prove me wrong!

      2. Vinegar Diavolo

        Uhm I can name a few people with much better bodies such as Arnold Schwarzenegger, Jeff nippard, Dwayne johnson, and Jeff cavalier I just proved you wrong

    59. Ronak RaJa

      Nice rack

    60. VenomOGvvx Giggle bush

      Why did he sound out of breath

    61. Michael Venus

      Your techniques and science behind how to work muscles and the correct way to work them is helping me with my training a very lot. I appreciate you showing us the correct ways to work our bodies. Thank you

    62. Tye Nawaz

      i been training naturally for 30 years+. when i watched your vid, its just about basic bicep workouts. my biceps are massive. i know the secret to big bi's, and you missed so much info that would have been useful to your viewers. your biceps are decent, but anybodys would be if they had a low body fat ratio like yours. i thinks you should stop making these desperate rubbish vids.

      1. Gamba

        could you give us the real secret of biceps

    63. ItxZachz _

      So would you do the same thing on bench press?

    64. Πετρος Βαμβακάρης

      im definitely subscribing, easy to understand.

    65. Shawn See

      Any chance you covering how to get rid of that golfer elbow. Now that I know why I've got it...

    66. Aaron Cox

      Pretend you are Spiderman shooting web

    67. Christian Costa

      Thanks Jeff ! Congrats from São Luís Brasil - I an getting strong day by day by following your exercises.

    68. Blake Shoemaker

      This small change in the wrist when training biceps is a compete game changer. This dudes the real deal.

    69. Mads Kenneth

      How do I buy this t-shirt 👕 you Are wearing? Maybe to sell Them and more of your merch in Europe? 💪