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What lifts should I do to increase the width (from front and rear) or general diameter of my biceps/arms?
March 24, 2012 11:02 PM   Subscribe

What lifts should I do to increase the width (from front and rear) or general diameter of my biceps/arms?

I have been working out for 4 years now and my arms have really seen major improvement yet I find that from the direct front or rear it looks like they are very skinny. From the side or angles they look like I work out but those two angles make me a bit self conscious (even though I know it is silly).
So I am wondering which lifts will hit those muscles from the angles necessary to really widen my biceps.
posted by Senor Cardgage to Health & Fitness (7 answers total) 5 users marked this as a favorite
 
So I am wondering which lifts will hit those muscles from the angles necessary to really widen my biceps.
Biceps are half the size of tricep. Work your tris. Dips, dumbbell hammer lifts, etc.
posted by kavasa at 12:35 AM on March 25, 2012


The biceps' shape are generally a factor of genetics. Some people have "baseball" biceps, that are big and round, and some are longer and tend to look "skinnier" from the front.

Working your triceps harder will give you bigger arms overall. Compound lifts for your arms include chin-ups, pull-ups, and dips.

Your upper arms will look bigger if your whole arms are bigger, as well. So work the forearms with grips and wrist lifts.
posted by xingcat at 12:42 AM on March 25, 2012


Read (and bookmark) this badboy: Exrx
posted by nickrussell at 2:38 AM on March 25, 2012 [3 favorites]


Supplement your usual heavy compound lifts (you are doing these, right?) with close-grip bench press work and weighted dips for triceps and barbell/dumbell rows and close-grip chinups for biceps.
posted by Inspector.Gadget at 6:50 AM on March 25, 2012


Close grip chin-ups and weighted dips were how I added an inch and a half to my bicep in a year. Definitely recommended.
posted by Rodrigo Lamaitre at 7:00 AM on March 25, 2012 [1 favorite]


Has anyone else said tricep work? Dips and (my personal preference) overhead rope extensions.

There's no downsides to big forearms either.
posted by unixrat at 7:22 AM on March 25, 2012 [1 favorite]


And make sure you are lifting heavy enough weights that 10-12 reps x 2 or 3 sets is about all you can do without collapsing with a sob.
posted by TheRedArmy at 8:08 AM on March 25, 2012


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