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Wider biceps

jheff118

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Nov 3, 2010
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what is best curl work out to make my biceps wider? and any other methods
 

kingpeon

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Beyond regular biceps work, hammer curl or reverse curl will build the brachialis which will give the illusion of having wider biceps. Other than that it's genetics.
 

richiec

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you can change your genetics ;)
 

jheff118

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that is what i have been doin is hammer curls but they look like they are just gettin taller not wider when i use the straight bar to do curls should i have my hands closer together or father apart? and i plan on trying my first cycle in 2 months
 

kingpeon

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I like using a wide or shoulder width grip with barbell drag curl.

Try the drag curl if you want to blow up the bis.
 

Dave_19

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Try DB hammers over the chest. Use weight where you can get a good 2 second eccentric lowering of the DB each rep while squeezing the bicep at the top range. I like to do these for 3 sets, and perform a drop set on the 3rd & final set reaching two levels of failure.

Don't forget also the triceps are 2/3 of the upper arm, so they are really important for big arms as well. I like heavy close grip lock outs for overall tricep mass and hammer preacher machine curls for Tris.
 

brisk walk

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You must use the hammer strength preacher curl.......fantastic for the bis!
 

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