10 Best Exercises For Wider Biceps | BOXROX

However small, the biceps are a group muscle that a lot of people want to work on and make pop. Here are 10 of the best exercises for wider biceps.

Getting wider biceps is not an easy task. The biceps are a small component of your arm and its main function is to bend your elbow. Therefore, the best exercises for wider biceps will focus mainly on curls.

Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 4 million subscribers.

Posternak shared his personal list of the best exercises for wider biceps.

Source: Photo courtesy of CrossFit Inc.

Although you need to do curl to increase the size of your biceps, doing the same curls will only target one part of your biceps. With Posternak’s list of best exercises for wider biceps, you will hit this muscle group at every angle, increasing its size in every direction.

The exercises below will help you hit the long head (outside of the bicep) and the short head (the inside of your bicep).

Table of Contents

• Best Exercises for Wider Biceps
  • Hammer Curl Bar
  • Cross Body Hammer Curls
  • Incline Cable Rope Curls
  • Incline Reverse Grip Cable Curls
  • Reverse EZ Bar Spider Curl
  • Concentration Curls
  • Incline Dumbbell Curls
  • Wide Grip Cable Preacher Curls
  • Outward Bicep Cable Curl
  • Wide Grip Barbell Curl
  • Wide Grip Barbell Curl on a Preacher
• Bonus
• 5 Benefits of Stronger Biceps
  • What is the main function of the biceps?
  • Why is it challenging to get wider biceps?
  • Why is the brachialis important for wider biceps?
  • What are the best exercises for wider biceps according to Max Posternak?
  • What are Concentration Curls and their benefits?
  • Why should you vary your bicep exercises?
  • How should Incline Dumbbell Curls be performed?
  • What is the proper form for Incline Reverse Grip Cable Curls?

Best Exercises for Wider Biceps

If you want your biceps to fill out your t-shirts and look great not only from the side but also from the front, you need to train them in a way that not only helps them grow taller but also gets them to grow wider and thicker. Most guys don’t realise that repeating the same common bicep curling exercises will only target one part of their biceps, potentially helping that part grow bigger but not really helping their arms grow wider. This is because the appearance of your bicep isn’t just determined by one single muscle.

The bicep itself has two heads: the long head on the outside of your arm, which makes up the majority of the peak, and the short head on the inside, which helps provide thickness. However, the often overlooked muscle that is largely responsible for width and thickness is the brachialis, which sits right behind the long head of the bicep. Even though it’s hidden under the bicep from a front angle, the belly of the brachialis actually protrudes out the side of your arm. Training the brachialis with the right exercises will help directly increase the width of your arms.

Hammer Curl Bar

The hammer curl bar, also known as a tricep bar, is an excellent tool for targeting the brachialis. If your gym doesn’t have this barbell, you can still perform similar movements with dumbbells. To perform hammer curls with the bar:

1. Load the bar and grab it by the neutral grips in the centre.
2. Stand up and lean slightly forward while keeping your elbows fixed close to your sides.
3. Curl the bar upwards toward your chest, squeeze your biceps at the top, then slowly return to the starting position.

Cross Body Hammer Curls

This exercise only requires two dumbbells and effectively targets the brachialis:

1. Grab the dumbbells and hold them in a neutral position at your sides.
2. Lean slightly forward to reduce shoulder involvement.
3. Curl the dumbbell up across your body, aiming to bring it up to your opposite pec.
4. Slowly lower and repeat on the other side, alternating back and forth.

Incline Cable Rope Curls

Using a cable machine with a rope attachment can also effectively target the brachialis:

1. Set the pulley to a low position and attach a rope handle.
2. Lay back on an incline bench set to about 30 degrees.
3. With your elbows raised, curl the rope in towards your face, ensuring constant tension on the brachialis.

Incline Reverse Grip Cable Curls

This exercise targets the brachialis with a reverse grip:

1. Set an incline bench to about a 45-degree angle.
2. Attach an EZ bar to a low pulley and grab it with a reverse grip, about shoulder-width apart.
3. Lean back against the bench and curl the barbell up towards your chin, then slowly return to the starting position.

Reverse EZ Bar Spider Curl

Another effective exercise for the brachialis involves the use of an incline bench:

1. Set an incline bench and lay facing forward.
2. Hold an EZ bar with a reverse grip, your thumbs looped over the bar.
3. Curl the weight up, squeeze at the top, and slowly lower back down.

Concentration Curls

To effectively target the short head:

1. Sit down with a dumbbell and pin your upper elbow against the inside of your thigh.
2. Curl the dumbbell up, rotating your pinky higher than your thumb to maximize short head engagement.
3. Slowly return and repeat for reps.

Incline Dumbbell Curls

This variation shifts the focus from the long head to the short head:

1. Set an incline bench to about 60-75 degrees.
2. Hold the dumbbells with palms facing away from your body.
3. Curl the dumbbells up towards your shoulders while rotating your pinkies higher than your thumbs.
4. Slowly return and repeat for reps.

Wide Grip Cable Preacher Curls

This exercise maintains constant tension on the biceps:

1. Attach an EZ bar or straight bar to a low pulley.
2. Take a wide grip and place your triceps over a preacher bench.
3. Curl the weight up, squeeze at the top, and slowly lower before repeating.

Outward Bicep Cable Curl

Using individual handles to target the short head:

1. Stand right above the cables with your palms rotated out away from your body.
2. Curl the weight up towards your shoulders while keeping your arms outward.
3. Lead with the pinkies so they’re higher than the thumbs, then come back down and repeat for reps.

Wide Grip Barbell Curl

A classic exercise for targeting the short head:

1. Take a wide grip on a barbell, at least a couple of inches wider than your shoulders.
2. Keep your elbows fixed in place and curl the weight up to your chest, then lower back down and repeat for reps.

Wide Grip Barbell Curl on a Preacher

For added focus on the short head:

1. Use a preacher bench and take a wide grip on a barbell.
2. Place your triceps over the bench and curl the weight up, then lower back down and repeat for reps.

Bonus

Max Posternak goes even further and shares some bonus best exercises for wider biceps such as the grip barbell curl to hit the long head, and drag curls and incline dumbbell curls for peak and height of the biceps.

Read More: 12 Must-Have Exercises In Your Training Program

5 Benefits of Stronger Biceps

I Perform Better in Compound Lifts

When my biceps are stronger, I can pull more effectively during exercises like rows, chin-ups, and deadlifts. They give me the extra pulling power I need to stabilize and control the weight, which makes a noticeable difference in my overall upper-body performance.

I Have Better Grip Strength

Stronger biceps often go hand-in-hand with improved forearm and grip strength. That helps me hold onto the bar longer during heavy lifts and high-rep sets. It’s a game-changer for movements like pull-ups, farmer’s carries, and barbell rows.

I’m More Resilient to Injury

By building up my biceps, I create more muscular balance around my shoulders and elbows. This added support reduces strain on joints and lowers my risk of injuries, especially when I’m doing explosive or repetitive upper-body movements.

I Look More Athletic

Stronger, more developed biceps give my arms a fuller and more defined appearance. It’s not just about size—it’s about proportion and shape, and that translates into a more athletic look, both in and out of the gym.

I Handle Everyday Tasks With Ease

From lifting heavy grocery bags to carrying my kid or moving furniture, stronger biceps make daily physical tasks easier. That added strength improves my functional fitness and helps me stay capable and confident in everyday life.

What is the main function of the biceps?

The main function of the biceps is to bend the elbow, allowing for flexion of the arm.

Why is it challenging to get wider biceps?

Biceps are a small muscle group, and targeting them effectively for width and thickness requires a variety of exercises that hit different parts of the biceps and the brachialis.

Why is the brachialis important for wider biceps?

The brachialis muscle, although hidden under the biceps, protrudes out the side of the arm, adding to the width and thickness of the biceps.

What are the best exercises for wider biceps according to Max Posternak?

The best exercises include:Hammer Curl BarCross Body Hammer CurlsIncline Cable Rope CurlsIncline Reverse Grip Cable CurlsReverse EZ Bar Spider CurlConcentration CurlsIncline Dumbbell CurlsWide Grip Cable Preacher CurlsOutward Bicep Cable CurlWide Grip Barbell CurlWide Grip Barbell Curl on a Preacher

What are Concentration Curls and their benefits?

Sit down with a dumbbell, pin your upper elbow against your inner thigh, and curl the dumbbell up, rotating your pinky higher than your thumb. This exercise targets the short head of the biceps.

Why should you vary your bicep exercises?

Varying bicep exercises ensures you target all parts of the biceps and the brachialis, promoting balanced growth and maximizing width and thickness.

How should Incline Dumbbell Curls be performed?

Set an incline bench to about 60-75 degrees. Hold dumbbells with palms facing away from your body, curl them towards your shoulders, rotating your pinkies higher than your thumbs, then slowly return.

What is the proper form for Incline Reverse Grip Cable Curls?

Set an incline bench to about a 45-degree angle and attach an EZ bar to a low pulley. Grab the bar with a reverse grip, lean back against the bench, and curl the barbell towards your chin, then slowly return to the starting position.

Image Sources

• bicep-curl-workouts: Photo courtesy of CrossFit Inc.

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