If you want your arms to become wider, the first step is to increase the size of your triceps. The upper arm itself is made up of 3 major muscles: 50% Triceps, 30% Bicep and 20% Brachialis. Since the triceps make up 2/3 of the upper arm, this will be your main focus for getting wider arms.
Why are my biceps not wide?
You’re focusing on your biceps and working out your forearms regularly as well. But if your arms aren’t growing in width, it’s likely because you’re not focusing on the right muscles: your triceps. … When you develop your triceps, your arms will look big even when you’re not flexing them.
Do hammer curls make your biceps wider?
Hammer curls increase the bicep size and length.
It’s performed with dumbbells, giving you better control over the movement compared to barbell bicep curls. When done right, this exercise will increase bicep size and strength, improve wrist stability, and boost muscle endurance.
Why do my biceps look skinny?
Your arms are longer compared to other body parts which makes them look thin. … Most of the fat is concentrated in your midsection and your arms just look smaller. Your arms size and proportions are like that of most people. But the biceps and triceps attachment points and shape make them look smaller.
What is the best exercise to build bicep muscle?
Best Biceps Exercises
- Barbell Curl.
- EZ-Bar Preacher Curl.
- Hammer Curl.
- Incline Dumbbell Curl.
- Facing-Away Cable Curl.
- Reverse-Grip Bent-Over Row.
- Cable Curl.
How do you get big biceps in 2 weeks?
Can You Get Bigger Arms in Two Weeks?
- Begin each workout with chinups. While often considered a back exercise, chinups are great for biceps and forearm growth. …
- Move on to dips as your second exercise. …
- Perform preacher curls using dumbbells or a barbell as your third exercise. …
- Finish your workout with skullcrushers.