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.

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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.

For more videos on how to build big biceps and how to get bigger arms fast, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

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58 thoughts on “How to Get Bigger Biceps Fast (JUST DO THIS!)”
  1. *NOTIFICATION SQUAD GIVEAWAY* – It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 

    If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    1. 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

    2. Some new moms have what I call “mom arm”. One arm stronger from carrying a car seat in one hand.

    1. I have two hot YouTuber girlfriends and I am the best YouTuber ever and YOUR savior. Good bye dear svm

  2. I’m really an expert at doing inefficient muscle movements. I’m going to do a lot more of those.

  3. Jeff is the only person on this planet who can tie his shoes with his shoulders externally rotated.

  4. Jeff’s muscles are so jacked his elbows are in his shoulders..Much respect from Australia Jeff Cavaliere!
    You are THE BEST.

  5. 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.

  6. Day 1 of getting Jeffs attention so that he checks his DM’s on insta and considers my insane youtube video idea

  7. “Efficiency is what the body craves, inefficiency is what is needed for muscle growth”
    -Jeff Cavaliere

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