How to Grow Your Biceps WIDTH (Nobody Does These!)
Jeremy Ethier・1 minute read
Understanding bicep anatomy is crucial for achieving a full look, focusing on targeting the long head for outer thickness and the short head for inner peak through specific exercises. Proper positioning and exercise selection are essential to effectively target each bicep head, prioritizing training based on individual development needs for balanced growth.
Insights
- Understanding bicep anatomy is essential for achieving a well-rounded look, with the long head contributing to outer thickness and the short head to inner peak.
- Tailoring exercise positioning and selection based on the specific bicep head targeted is crucial for effective and balanced growth, allowing individuals to prioritize training according to their development needs.
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Recent questions
How can I achieve a full look in my biceps?
By understanding bicep anatomy and targeting the two main heads.
What are the two main heads of the bicep?
The long head for outer thickness and the short head for inner peak.
What is the key to effectively targeting specific bicep heads?
Positioning during exercises is crucial.
How can I target the long head of the bicep effectively?
Perform cable curls in the scapular plane with elbows tucked in and wrists turned outward.
How can I focus on the short head of the bicep?
Focus on internal rotation with exercises like concentration curls or close grip bar curls.
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Summary
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Maximize Bicep Growth with Targeted Exercises
- Biceps width is crucial for a full look, achievable by understanding bicep anatomy and targeting the two main heads.
- The bicep consists of two main heads: the long head for outer thickness and the short head for inner peak.
- Positioning during exercises is key to targeting specific bicep heads effectively.
- To target the long head, perform cable curls in the scapular plane with elbows tucked in and wrists turned outward.
- For the short head, focus on internal rotation with exercises like concentration curls or close grip bar curls.
- Prioritize training based on which bicep head needs more development, adjusting exercises accordingly for balanced growth.
