The Workout Guide: How To Get Wider Biceps

Many people go to the gym to specifically figure out how to get wider biceps. With the right plan and strategy, you can attain bulging biceps. 

How to Get Wider Biceps

Getting bigger arms isn’t just dependent on how many sets you do for biceps or the type of curl moves you focus on. There are other factors, such as pump training and your diet, that can impact if your biceps grow wider. 

Do Heavy Weight Workouts

While you might see growth in your biceps from pump training early on, as your biceps develop, pump training will become less effective. This is normal. This refers to increasing tension levels in the muscle fibers over time, and the most effective way to do it is to progressively increase the amount of weight that you’re lifting.

Girl getting ready to lfit the barbell

Include Pump Training in Your Routine

To build bigger and wider biceps, include pump training in your workouts. So, what exactly is pump training? It’s a workout that includes training with lighter weights and a higher amount of reps, resulting in a temporary increase in the size of your muscle.

Pump training is a great way to quickly add volume to your biceps, though it should not replace all of your heavy weight workouts. To continuously increase the width of your biceps, heavy weights will be more beneficial than pump training. This is because as you get stronger, you’ll want to add more weight to keep your muscles growing.   

Eat High-Protein Food

You’ll need to consume foods high in protein in order to effectively build muscle. To get wider biceps, you’ve got to give your body the building blocks necessary to make your muscle fibers bigger.

Eating 1.4 to 1.8 grams of protein per pound of body weight per day is a great target to aim for if you’re learning how to build an optimal nutrition plan for your gains.

You don’t just have to eat one type of food to get this protein. There are many different types you can choose from. This mixes up your meals, allowing you to still enjoy eating while making your biceps bigger at the same time.


Lean meats are one of the best ways to boost your protein intake. Things like chicken breasts and certain fish varieties are staples among many different bodybuilders and nutritional experts.

These are great meats to consume because they don’t have as much fat or salt and primarily provide you with straight protein to be converted into new muscle. Although not meat, eggs are another great source.

Fresh meats off of a commercial freezer


Beans are another great food that can provide your body with excellent sources of protein and other minerals, as well as certain healthy fats. Quinoa, black beans, and kidney beans are all great choices. You can make healthy meals that also taste wonderful from these ingredients. 

Other Foods

Oats are another great pick, particularly if you’re getting tired of eggs for breakfast. These provide you with healthy carbohydrates, fibers, and vitamins and minerals all at once. You can even add milk or water to make consuming them a little more interesting.

Whey protein or post workout shakes are another great source of protein you can use to supplement your overall diet. While they don’t replace the good meal by themselves, they can be handy ways to increase your caloric intake if you’re not used to eating this much food just yet.

Exercises for Wider Arms

Here are three exercises you can do to help widen the two heads that compose your bicep muscles.

Preacher Curls

Preacher curls aid in developing your lower bicep and make it wider. As you do this exercise, keep your back straight and avoid leaning backwards. This will help place more emphasis on your bicep muscle and allow it to grow more.

  1. Sit with a preacher bench against your chest (it should rest right below your pecs).
  2. Extend the arm holding the weight over the bench. Your palm should be facing upwards.
  3. Curl your arm up to your shoulder.
  4. As you bring your arm back down, be sure to fully extend it to thoroughly work out your biceps.

Standing Hammer Curls

Hammer curls are a great exercise to do because they target your brachialis muscle. To specifically work it out, curl the dumbbell using a neutral grip. 

  1. Stand up with a slight bend in your knees and hold a dumbbell in each hand. 
  2. Have your arms at the sides of your body with your palms facing inward.
  3. Curl the weights up towards your shoulders with your elbows locked at your sides.
  4. Squeeze your bicep muscles at the top, and then lower your arms back down.

Bodybuiler in an orange jersey top carrying a dumbbell

Incline Dumbbell Curls

To emphasize the long head of your bicep, include incline dumbbell curls into your workout. 

  1. Adjust a workout bench to have a 45 degree incline, and sit down with your back against the bench.
  2. Start with your arms hanging down towards the floor with a dumbbell in each hand. 
  3. Curl the weight up towards your shoulders while keeping your elbows against the sides of your body.
  4. At the top, squeeze your bicep before returning your arms back to where they started. 

Common Mistakes When Getting Bigger Biceps

As you work on how to get wider arms, be aware of these common mistakes:

  • Working your biceps out every day: Even if your biceps don’t feel fatigued, it’s crucial that you let them rest in-between workouts. In order for them to grow wider, they need time to replenish.
  • Only focusing on your biceps: While this will yield wide biceps, they will look out of proportion to the rest of your body. Be sure to evenly work out other areas of your upper body as you strive for bigger biceps.
  • Eating too little: It will be challenging to get ripped biceps if you’re not consuming enough protein and calories to support them. If you deprive your body of food, the muscle that you’ve been working to get in your biceps will become weak and can stop growing. Be sure to eat the right foods and don’t skip meals. 


Getting wider biceps is very attainable if you do the right exercises and eat the right types of food. Remember to avoid the common mistakes as well!

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