How to Get Taller, Wider Biceps
February 1, 2025When it comes to building taller, wider biceps; there’s something you need to know about training them. You see, the biceps is a two headed muscle. There is the inner, short head of the biceps which is responsible for the fullness and width of the biceps. Then, there is the outer, long head of the biceps which is more responsible for the biceps peak, or height.
If you want to recruit one of these heads more than the other, I would recommend that you look in the mirror when doing any of your curls. Why? Well, what you see, is what you train.
If the inside of your biceps are showing in the mirror more than the outside, you are influencing the short head of the biceps more effectively. The same goes for the outside of the biceps; this would mean you are doing the same thing, but for the long head instead.
Now, don’t think you can isolate one head of the biceps more than the other, as both heads will be targeted on any kind of curl. However, that doesn’t mean you can’t influence one more than the other and that comes down to how you train your biceps.
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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
