The size of your biceps is one of the most important parts that make you look big, powerful, and confident. If your biceps look small, flat, or narrow, people might make fun of you.

But don’t worry, this guide will help you fix the problem, and the best part is, even if your genetics don’t support it, by using this guide you are definitely going to see the changes.

Just by understanding the basic science of your biceps and learning how these muscles actually work, we can target them individually and shape the overall arms. Hence, in this post, I am going to show you the best exercises for biceps width, based on true science.

Understanding Bicep Anatomy: Long Head vs. Short Head

Before actually getting started, let’s have a look at your biceps composition. They are made up of two heads:

• Long Head: These muscles sit on the outer side of the arm and are the most triceps part, which gives the arm overall width.
• Short Head: These muscles sit on the inner side of the arm and give the inner peak when you flex.

Now, to get wider-looking biceps, you will need to focus on the long head, but you may also need to prioritize the short head to maintain overall balance and fitness.

Can You Actually Widen Your Biceps?

Yes, you can, but to do so, you need to understand:

1. Arm positioning will help you to shift the emphasis to one head or the other.
2. Specific exercises that have been shown in the studies: activating each head will give us more effective results.
3. Track your progress to adjust accordingly.

How to Target the Long Head for Wider Biceps

The best way to activate the long head of the biceps is when your arms are slightly rotated externally. The scapular plane is one of the most effective positions for this.

What is the Scapular Plane?

Try this:

1. Stand tall and bend your elbows to 90 degrees.
2. Rotate your forearms outward (externally) while keeping elbows tucked in.
3. That slight outward angle is the scapular plane—perfect for long head emphasis.

Best Long Head Biceps Exercise: Cable Curls in Scapular Plane

How to do it:

• Stand straight, a few steps in front of a low cable.
• Take a step toward the working arm; keep your elbow tight to your side.
• Now, start curling with control, squeezing at the top.

Alternative: Dumbbell Curls in Scapular Plane

In case you don’t have access to cables, you can perform the same using dumbbells. Just maintain the same form and position as mentioned above.

How to Target the Short Head of the Biceps

To target a short head, you need to focus on exercises where your arm moves across the front of your body. Just by doing this, the tension shifts to the inner side, the biceps peak.

Best Short Head Biceps Exercise: Concentration Curls

How to do it:

• Sit on a bench straight and rest your elbow on your inner thigh.
• Then curl the dumbbell across your body toward your opposite chest and squeeze at the top for more results.

This position naturally favors the short head activation and gives you a great pump.

Can You Target Bicep Heads with a Barbell?

Yes, you can. But using a barbell can strain the wrists, elbows, and biceps, which would result in soreness and eventually injury.

Here’s how grip width affects bicep head activation

• Close-Grip Barbell Curls focus on the long head due to external rotation forces.
• Wide-grip barbell curls focus on the short head through internal rotation.

Which Bicep Head Should You Focus On?

It depends on your current arm development; you better take a look at yourself and decide what’s best for you.

• If your arms are long but not wide, then you should prioritize long head exercises.
• If your biceps lack a peak, then add more focus on the short head.

How to Identify a Lagging Bicep Head

• Go in front of a mirror and flex, then see which area looks underdeveloped.
• Or the better practice will be if you try both types of exercises and notice where you feel the most tension or soreness.

Sample Bicep Training Split for Width

Follow this sample workout plan to see more biceps growth.

1. Exercise 1: Cable or Dumbbell Curls in Scapular Plane (Long Head)
2. Exercise 2: Concentration Curls (Short Head)
3. Exercise 3: Preacher Curls or Incline Dumbbell Curls (long head focus)Perform each exercise with good form, full range of motion, and proper tempo.

Beginner vs. Intermediate: What Should You Focus On?

If you’re new to training:

• You should focus on a balanced biceps routine.
• Make sure to focus on the right form rather than increasing reps.

If you’re more advanced:

• Use these exercises to focus on your weaker muscles.
• Focus on making your muscles aesthetically symmetrical.

Final Thoughts: How to Build Wider, More Defined Biceps

Most people only train their biceps for size and not for strength. By following this simple guide, you can make a visual impact, especially from the front.

Just by understanding the concept of long-head and short-head biceps muscles, I hope you can apply how to target each for better gains.

Quote of the day: The longer the arms, the smaller the curls.