Widening and Targeting only the Biceps

[BigZ]

This is a two-pronged topic:

Not sure if anyone else has experienced anything like this, but for some reason as I train arms/biceps, I seem to hit the brachialis more than the biceps themselves. Doesn't matter the exercise, preacher curls, standing barbell curls, etc., the next day I find my brachialis sore as hell but NOT the biceps themselves. Very rarely have I been able to make the biceps themselves sore. It's like the brachialis somehow takes over the movement. If there's anyone with kinesiology experience, what could be happening and how do I concentrate movements back on the biceps?

Secondly, while I often seem to get a good peak, when looking at my arms from the front, they don't look all that wide. That may be partially due to the above problem in that I can't hit the biceps that well in the first place, but what exercises can help widen the biceps. I know the entire arm will look wider with the triceps bigger, but that isn't the problem. I want to specifically widen the biceps. And maybe once the above problem is fixed, this problem will be fixed, but I'd still like to know what exercises could widen the biceps.

 

[Iron Game]

BigZ, I have had some luck widening my biceps with something I call Z curls, lol. As I have never officially seen them done anywhere. They work for me and my buddy Z who taught them to me over 20 years ago. You use dumbells but instead of curling them straight upward you curl them upward across your body almost touching your chin. Don't let the dumbell rub your chest and stomach, just beyond that. You alternate the curls and hold the dumbells like your hammer curling.Its hard to describe I guess but dose it make sense?

 

[BigZ]

I think I know what you're referring to.. Just looked, and there are some videos on Youtube on it. They are saying it builds more of the outside portion of the biceps. Just saw another video that says to do dumbbell curls starting completely supinated (palms up) which then hits the inner portion of the biceps more. I suppose I'll just have to humble up and use a weight where I can make sure I'm feeling it in the right area.

 

[drtbear1967]

One thing you may want to try is placing your thumb on the inside next to your index finger. A fake grip so as to take out your forearm. If you squeeze the db tightly you will over work the forearm very easily.

 

[Get_Swole]

One thing you may want to try is placing your thumb on the inside next to your index finger. A fake grip so as to take out your forearm. If you squeeze the db tightly you will over work the forearm very easily.

I just tried that and it seems like an awesome tip, the thumb on the inside really helps cancel out the forearm better. Thanks.

 

[drtbear1967]

I just tried that and it seems like an awesome tip, the thumb on the inside really helps cancel out the forearm better. Thanks.

I do that on all of my back exercises as well to take the arm out of the movement.

 

[Iron Game]

I think I know what you're referring to.. Just looked, and there are some videos on Youtube on it. They are saying it builds more of the outside portion of the biceps. Just saw another video that says to do dumbbell curls starting completely supinated (palms up) which then hits the inner portion of the biceps more. I suppose I'll just have to humble up and use a weight where I can make sure I'm feeling it in the right area.

Maybe try pre exhaustion. You know start your bicep workout with concentration curls...

 

[PUMPED]

One muscle I never had a problem with was biceps its also the muscle I cant stand to train. Just like working Hams every movement feels un natural like its waiting to snap. Standing barbell curls, seated alternated dumpbell curls and seated hammer curls is still my go to. I feel heavy seated hammers no higher then parallel works best for me.

 

[LeatherHead]

Doing the Z-curls worked for me for putting on width. But now I've lost some peak, so I have to go back to working on that now. lol

 

[BigZ]

Great tips! I'll try them all out. Thanks!

 

[chihuahua]

21's with the ez curl will get the blood flowing. Give it a try brother..

 

[BigZ]

Thanks, bro.

 

[BEASTZ6]

Try a narrower grip when doing barbell curls. Or do a narrow grip curl on the cable machine.

 

[Iron Game]

21's with the ez curl will get the blood flowing. Give it a try brother..

Luv em