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Jeremy Ethier
Canada
Приєднався 6 жов 2016
This channel is focused on providing science-backed training and nutritional videos in order to help you become the best version of yourself. I'm certified by NASM and FMS (functional movement screening), and a Kinesiology graduate based in Vancouver, Canada. I focus on providing unbiased information to help you optimize your training and nutrition.
How to Grow Your Biceps WIDTH (Nobody Does These!)
Is it possible to get wider arms? Isn’t this just genetics? Can you really build wider biceps through your bicep workout? Well, once you understand the anatomy of the short head biceps and long head biceps, you'll see it's possible. And after strapping some electrodes to my arm, I found the best exercises you need to include in your biceps workout. Without further ado, here’s how to get wider biceps.
Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group:
quiz.builtwithscience.com/
Click below to subscribe for more videos:
ua-cam.com/users/jeremyethier
Before diving into how to get wider arms, let’s talk biceps anatomy. There are 2 heads of the biceps that when well developed, give it that full and wide look. The long head is the muscle on the outside of your arm - providing that outer-thickness. And the short head runs down the inside - giving you more of that inner-peak. Now whenever you do any bicep exercise, both heads are being used to some degree. But, if you know how to target one more than the other, you can not only create more effective, targeted bicep workouts but you can also prioritize the part of your biceps that may be lacking.
To find out what exercises target each of the two bicep heads, I used the EMG machine and found that the long-head was activated 2x more than the short head when performing curls in what’s known as “the scapular plane”. To get in this position, all you’ve gotta do is stand up straight, and bend your elbows into a 90-degree angle. Then, while keeping your elbows at your sides, turn your wrists outward as much as you can. So, if you want to really target the outer part of your biceps in your bicep workout, I recommend performing cable curls in this position.
Just stand a few steps in front of the cable machine and then a small side step towards your working arm; keep your arms in that scapular plane, with your elbow tucked into your side; and use the resistance from the cable to keep your arm locked into position as you curl. For even better results, you can move the cables up by about 2-3 notches to around wrist-height. But if you don’t have access to cables, you can always replicate this movement with dumbbells.
The second part to getting wider biceps: the short head. While the long head is emphasized by external rotation, the short head is emphasized by internal rotation. And one of the best exercises that applies this arm position is a concentration curl. You just sit down, pick up a dumbbell, and then perform a curl while resting your elbow against your inner thigh. To really nail down the arm path of the short head, just think about it as if you’re doing the curl across your body and towards your opposite pec.
The only potential downside with this exercise is that it’s most challenging near the top position of the curl when the biceps are almost fully contracted. Remember, we ideally want an exercise that’s hardest near the bottom. Luckily, you can easily accomplish this by using an incline bench or a preacher curl bench, but angling your body sideways against it, and curling the dumbbell across your body towards your neck.
Wondering if there’s anything you can do with a bar during your bicep workout to target one head or the other? When I tested close grip curls with EMG, the long head had more activation relative to the short head because your arms are trying to externally rotate. The opposite happened with a wider grip. Because your arms are now trying to internally rotate, the emphasis shifts to the inner part of your biceps. But my personal recommendation is that you use these exercises with caution, as I’ve found they can place a lot of stress on your joints. So if you have dumbbells or cables handy, take advantage of those instead.
Ok, now which exercise should you focus on, in your training? When it comes to how to get wider arms, my advice is to prioritize whichever head seems to be lagging the most. Now the easiest way to find out which head is lagging is literally just in the mirror, and see which side looks less developed. Or, just test out both exercises and see which one you find more challenging and gives you the better pump. Let me know what you guys notice with your biceps, but in my case, I noticed my long head was less developed, so I’ll now be spending more time on it to try and bring up some of the outer width. Practically, this just means that, if I'm doing 3 bicep exercises each week, I'll focus 2 around the long-head and 1 around the short-head.
Of course, if you're still a beginner, I’d recommend you just focus on following a solid routine that builds your biceps big enough to the point where you’d be able to recognize if one head was less developed than the other. The easiest way to do this is just to follow a comprehensive program that nails all the basics and lays it all out for you.
Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group:
quiz.builtwithscience.com/
Click below to subscribe for more videos:
ua-cam.com/users/jeremyethier
Before diving into how to get wider arms, let’s talk biceps anatomy. There are 2 heads of the biceps that when well developed, give it that full and wide look. The long head is the muscle on the outside of your arm - providing that outer-thickness. And the short head runs down the inside - giving you more of that inner-peak. Now whenever you do any bicep exercise, both heads are being used to some degree. But, if you know how to target one more than the other, you can not only create more effective, targeted bicep workouts but you can also prioritize the part of your biceps that may be lacking.
To find out what exercises target each of the two bicep heads, I used the EMG machine and found that the long-head was activated 2x more than the short head when performing curls in what’s known as “the scapular plane”. To get in this position, all you’ve gotta do is stand up straight, and bend your elbows into a 90-degree angle. Then, while keeping your elbows at your sides, turn your wrists outward as much as you can. So, if you want to really target the outer part of your biceps in your bicep workout, I recommend performing cable curls in this position.
Just stand a few steps in front of the cable machine and then a small side step towards your working arm; keep your arms in that scapular plane, with your elbow tucked into your side; and use the resistance from the cable to keep your arm locked into position as you curl. For even better results, you can move the cables up by about 2-3 notches to around wrist-height. But if you don’t have access to cables, you can always replicate this movement with dumbbells.
The second part to getting wider biceps: the short head. While the long head is emphasized by external rotation, the short head is emphasized by internal rotation. And one of the best exercises that applies this arm position is a concentration curl. You just sit down, pick up a dumbbell, and then perform a curl while resting your elbow against your inner thigh. To really nail down the arm path of the short head, just think about it as if you’re doing the curl across your body and towards your opposite pec.
The only potential downside with this exercise is that it’s most challenging near the top position of the curl when the biceps are almost fully contracted. Remember, we ideally want an exercise that’s hardest near the bottom. Luckily, you can easily accomplish this by using an incline bench or a preacher curl bench, but angling your body sideways against it, and curling the dumbbell across your body towards your neck.
Wondering if there’s anything you can do with a bar during your bicep workout to target one head or the other? When I tested close grip curls with EMG, the long head had more activation relative to the short head because your arms are trying to externally rotate. The opposite happened with a wider grip. Because your arms are now trying to internally rotate, the emphasis shifts to the inner part of your biceps. But my personal recommendation is that you use these exercises with caution, as I’ve found they can place a lot of stress on your joints. So if you have dumbbells or cables handy, take advantage of those instead.
Ok, now which exercise should you focus on, in your training? When it comes to how to get wider arms, my advice is to prioritize whichever head seems to be lagging the most. Now the easiest way to find out which head is lagging is literally just in the mirror, and see which side looks less developed. Or, just test out both exercises and see which one you find more challenging and gives you the better pump. Let me know what you guys notice with your biceps, but in my case, I noticed my long head was less developed, so I’ll now be spending more time on it to try and bring up some of the outer width. Practically, this just means that, if I'm doing 3 bicep exercises each week, I'll focus 2 around the long-head and 1 around the short-head.
Of course, if you're still a beginner, I’d recommend you just focus on following a solid routine that builds your biceps big enough to the point where you’d be able to recognize if one head was less developed than the other. The easiest way to do this is just to follow a comprehensive program that nails all the basics and lays it all out for you.
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Great job👏🏼
Dude the beeps in this video Blow and I just realized how I’m so used to loosing my train of thought now every time i here a reminder beep for something on my phone
7:42 is what yall are looking for your welcome
Great video backed by research and good vibes! Thank you!
I thought we only take it on the days we are working out, but you are suggesting daily intake? What if I only work out twice per week?
This was awesome news! Thanks!
Height - 161 Weight - 62.5 kg Waist - 86cm neck - 34cm Stopped losing fat from the current state, i also eat calories less than maintainence and train 5 days a week with different muscle groups. But still not seeing results . WHY?
I also cannot simpky walk by cookies lol
My legs and arms are pretty toned, got some ok muscle actually but have some fat on my stomach and chest as well as loose skin
I drink 3 cups of coffee every morning lol and stretch after lifting
I definitely lack a lot in the long head, so this video is really useful 👍 will definitely be implementing more scapular plain exercises Still, I don't this measuring impact with the EMG machine while you're the only subject is the most "scientific" method of testing it
Damn, I cannot do the wall slides, my hands wouldn't touch the wall!! Is that too bad? Or it just needs time?
My daily budget cant exceed $3 :(
This is great
Thank a lot for this video man, my left quadriceps and hamstring now have good mobility and I can feel my left back muscle again after a while
This is pretty cool. The guy that hasn't built any muscle at all in 11 years, is here to tell you what YOU are doing wrong.
Cheese!!!!
I’m fat… no clue how to start this crap.
So nicely explained ❤
Click here if the routines and exercise doesn't reduce your belly fat healthauratips.blogspot.com/2024/01/3-best-ways-to-your-belly-fat.html
Click here if the routines and exercise doesn't reduce your belly fat healthauratips.blogspot.com/2024/01/3-best-ways-to-your-belly-fat.html
I did this but after 50 seconds my lower back just went down on its own
I walk an average of 15000 steps a day I eat healthy and I still have a belly
Don't arch your back if you have or want to have back pain
Just a suggestion. When figuring out the amount of protein to intake, use your goal weight, not your current weight.
Hip thrusts, I'm guessing before I've seen the whole video.
Just discovered this page . And am obsessed with the content. Great work
Hurts my arms too. But great tip, I feel my core better now.
Great video for beginners for sure
I am at stuck part
1)Rest more 2)Control movement: No momentum 3) comsitency load up 4)Know your muscle function, good form
It seems like it's very easy to gain fat specificlly on the belly. So it makes sense that it's also possible to target that fat.
Thank you so much for this video! I’m a full time tattoo artist and basically all of the above are problem areas specifically hips/lower back and shoulders! Went through so many different videos with way too much fluff of trying to charge £40 a month for a mobility routine. Can’t thank you enough for this advice, saved, liked and I’ll be implementing this daily!
Now some of these health granola bars have a bit of calories
5 mins per day?
Man, your content is such a breath of fresh air. Scientific, no-nonsense, thorough, and easy to follow. Thank you so muchhhh, so glad to have found your channel. <3 P.S. I'm half Filipino too so I totally get what your mom's reaction would be when you say you're not eating rice for a meal hahaha
The reverb on his voice
10:00
these types of studies are never really correct because too many variables 1. Different types of people/not twins or tripets etc, different starting point, as in height, age etc 2. Different Genetics 3. not properly controlled study 4. too many fck variables.
the study fck up they never took into consideration Muscle growth in the abs leading to higher fat loss due to doing ab workouts while the other were just running dumb study with too many variables
I'm so stressed. I'm trying to bulk. I started eating 2300 calories at the start of my diet. I check my weight every few days to see if I lose weight and increase my intake my 200 more calories. I've been at it for 3 weeks now and still can't figure out how many calories I need to gain weight. I'm eating 3300 calories now.
5yrs ago I was 5' 10 today 5'8 my back is messed up HELP
👍good stuff 💯
Good video
👍🏻👍🏻👍🏻
Every freaking video Jeremy does is a keeper❤
I'm happy to start spot fat reduction, better than liposuction 😅
Please do form for cleans 🙏🙏
Been lifting weights for 50 years but never knew about this muscle until a minor shoulder injury sent me to a physical therapist. he told me I needed to develop my serratus muscles. Among the exercises he gave me, are these exact exercises in your video. However, you explain a lot of details that he didn't cover. Good information. Thanks!
Thanks for this video I was. Originally bouncing between stage one and two