Biceps Development: Get Bigger-Grip Wider

There is a reason that they are called biceps. First part of the word obviously mean 2 and the word is always plural.  So you have an inner and outer biceps. Depending on how you grip your curling bar will determine the development of each of those muscles. It’s a pretty simple concept and really makes a lot of sense. Wide grip work inner muscles, standard grip works outer muscles.

1. Grip your curling bar with a normal, shoulder width grip. As you curl the bar, notice that your shoulders are naturally turned almost inwards a bit. This puts the main stress of lifting the bar on the outer biceps muscle, and therefore will work that part of your arms as well as the outer muscles of your forearm.
2. Now grip the curling bar wider than shoulder width. Notice how your body is forced to hold you shoulders in more of an out-turned position. As you curl the bar you will notice that it feel a bit different from your normal curl and it’s working the inner biceps muscle and again the inner forearm muscles.

The best way to develop you biceps, or any muscle for that matter is to vary your grip.