If you want to learn how to get bigger biceps fast then you’ve come to the right place. In this video, you will see how to build big biceps by doing the opposite of what you likely have been doing up to now. It is going to require that you use light weights and focus more on the quality of the contractions of the biceps muscle on every rep rather than curling heavy weights and overdeveloping patterns that are already holding back your gains.
The lack of biceps growth can be blamed on two things, and it isn’t your mom and dad. It is the over reliance on the shoulders and forearms to perform the biceps curl.
Let’s start with the shoulders, or the front delts to be exact. Flexion of the shoulder is actually one of the three components of a fully flexed biceps. The long head of the biceps has the ability to flex the shoulder at the top of the curl. The issue however is that flexion occurs far too early in people who struggle to build bigger biceps fast.
If your shoulder moves forward at all at the beginning of a curl then you can be sure that you are either lifting too heavy of a weight or that you have developed a neuromuscular pattern of recruiting the front delt before the biceps as a result of years of using weights that are on the excessive side.
To fix this problem long term and grow bigger biceps you are going to need to lighten up those weights immediately and start doing what I’m showing here. Keep your elbows pinned to your sides or slightly behind your body. As you curl the weight up, make sure the elbows do not drift forward at all. The bar will feel as if it is lifting straight up as opposed to arcing out in front of your body.
If you get this right, the biceps will be doing all of the lifting. What this does is it also keeps the bar very close to the body. While this is not a drag curl, the closeness of the bar to the body is going to replicate some of the benefits of the drag curl. Specifically this is going to hit the long head of the biceps a lot better. When you are struggling to build big biceps fast, the long head is often last to grow.
The long head is also responsible for the biceps peak so training it is going to help you to get taller biceps as well.
The second thing you want to be aware of is the contribution of the forearms to the curl. If you are bending your wrist towards your body as you bring the weight up then you are using your forearms to cheat the weight rather than letting the biceps do the work of the curl. If you can see the second row of knuckles at the top of the curl you know you have gone way too far in involving the forearms.
Instead, keep the wrist bent backwards and the palms facing up to the ceiling throughout the entire biceps curl. This will work whether you are doing barbell curls, dumbbell curls, or even the special biceps exercise shown at the end of the video – the waiter’s curl.
When you take the forearms and shoulders out of the biceps exercises you are doing you immediately feel the arms doing more of the work. This can only be accomplished by using lighter weights. As you build up the mind muscle connection with the biceps once again and reprogram the neuromuscular patterning that resulted from your years of using weights that were too heavy for you to curl, you will be able to feel better contractions and see much faster biceps growth.
If you want to build bigger arms fast you sometimes have to be willing to take a step backwards to take giant steps forward.
These two tips are something you can include into your very next biceps workout that are going to start to deliver big results to your biceps training and growth.
If you want a step by step program for how to get bigger biceps fast, be sure to head to athleanx.com and check out the programs available. Each one will help you to build up the size of your arms while training your whole body athletically and getting you to build ripped, lean muscle.
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Great Sir….. Sir how to remove knock knees…. Please sir
Here
I’m ready
A
Bro do you have a patreon channel?
Carrying my kids have made my biceps bigger.
Lmao yup
Unless you have tendonitis on the medial epicondyle(inner elbow tendon), aka, golfers elbow. Had to miss an entire season of both golfing and bicep gains
Good idea, I’ll start borrow neighbor kid.
Some new moms have what I call “mom arm”. One arm stronger from carrying a car seat in one hand.
Jeff’s biceps train themselves before he trains them.
I have two hot YouTuber girlfriends and I am the best YouTuber ever and YOUR savior. Good bye dear svm
@AxxL u r a class A noob
Jeff be the only dude to photoshop himself smaller and still looks shredded.
Old joke
Lol so true
Come on man try harder
Weak
I’m really an expert at doing inefficient muscle movements. I’m going to do a lot more of those.
Lol
It’s just a compound exercise, think positive!
Don’t forget your inefficient face pulls
You might need to work on posture all the way through?
Thomas never saw such bullshit in his life
Jeff’s biceps have their own jeff
They can both speak and say “Me names jefff”
I think everything of Jeff has a separate Jeff for itself
alternate title: “How to go from Jesse to Jeff”
I’m just tryna get to Jesse level first lol
Jesse is lookin good!
Most people have to photoshop their arms bigger, Jeff has to photoshop them smaller
Jeff is the only person on this planet who can tie his shoes with his shoulders externally rotated.
HAHAHA love it
that’s funny although it makes no sense
LMAO
The intro music of Athleanx is my morning alarm..
ill do that
Gud idea, changing my alarm in 3, 2, 1…
How did you put it man??
@super zoro Here: https://youtu.be/r6eWhZdwUgU
@LucasXamã 44 thanks man (:
Jeff’s biceps would rather be doing facepulls.
Jeff’s muscles are so jacked his elbows are in his shoulders..Much respect from Australia Jeff Cavaliere!
You are THE BEST.
Are his videos upside down still good?
during Jeff’s bicep workout the dumbells need rest time not him
Old jokes
I feel like you know when I hit a wall. Every time I say I just can’t get past this. A new video comes out. Thanks for the videos they have been big help.
Day 1 of getting Jeffs attention so that he checks his DM’s on insta and considers my insane youtube video idea
LESSGOOO
@꧁ K I R A ꧂2.0 please don’t mind but are really close minded!!
Haha! My boy here!
William entered the chattt!
Yess I hope you do it
Jeffs biceps was the first thing to develop when he was in his mothers womb
“Efficiency is what the body craves, inefficiency is what is needed for muscle growth”
-Jeff Cavaliere
Beautiful
So, that’s why waiters and waitresses have such big biceps.