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Wider biceps

jheff118

New member
Newbies
Joined
Nov 3, 2010
Messages
6
what is best curl work out to make my biceps wider? and any other methods
 
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.
 
you can change your genetics ;)
 
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
 
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.
 
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.
 
You must use the hammer strength preacher curl.......fantastic for the bis!
 

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