Start building your bicep peak

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When one thinks of legendary peaked biceps heads, bodybuilders like Arnie come to mind. Large, split heads which inch higher and higher as the bicep is flexed. While much of the size of the peak is determined by genetics, it is possible to grow the bicep peak bigger than you already have. Exercise selection is the key. In order to build the peak, you must train the outer biceps head. Here are some movements, which target that area.

  • Preacher Curls

This movement is king for bringing out the biceps peak. You can complete this exercise on either an incline bench, or a specified preacher bench, if the gym is equipped. Have a seat at the preacher bench and curl away!

  • Supinated Wrist Dumbbell Curls

When doing dumbbell curls, change your normal thumb position so that the thumb and fingers are together. This helps keep the upper arm flexed in such a position that the upper biceps are emphasized in the movement. This thumb position method works with any other biceps movement as well.

  • Concentration Curls

Seated on a bench with a dumbbell in your hand and your upper arm hanging against your inner thigh, slowly curl the weight, flexing the bicep throughout the movement. This brings a great deal of blood into the muscle group and brings out definition in all areas of the biceps.

  • Cable Curls


Use cable curls as a finishing movement to bring more blood into the muscle group as you wrap up your biceps workout with emphasis on the outer heads.

Additionally, take a look at your body fat levels. If you are sitting at 20% body fat, your biceps peaks aren’t going to show, no matter how much you train them, or how big the outer biceps heads are. If you’ve adequately trained them, as you diet down, the split and peak in the biceps muscles will become more and more apparent.

Many top bodybuilders will never achieve a biceps peak due to genetic limitations. Other trainers will have a peak before they even touch a weight. While genetics cannot be controlled, exercises can be selected which emphasize the outer biceps muscles, therefore helping the biceps peak to emerge. Peaked, split biceps are more and more rare these days as bodybuilders become bigger and the use of growth hormone tends to obfuscate the split in the area. However, if you train them correctly and diet down, you should start to see your biceps peak emerge. Good luck!


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  • Guest (krishnakumar.T)

    Hii.. I have been woring out in the Gym for the past three years.. even though I have improved very much on my power.. that I can lift heavy weights.. compared to my body size and shape.. the shape of my body havent improved much..
    monday. chest
    tuesday- back
    wednesday biceps
    thursday triceps
    friday shoulders
    saturday thighs..
    this my normal workout routine am doin for the past three years.. over the years i have improved my bech press to 82kgs and also can do lots of dips.. my shape and size remain the same.. my draw backs are my arms and chest..
    please suggest me a way to break this barrier and explode to improvement...
    thanks you
    krishna..

  • Guest (Vann Rexxy)

    I always train, Back AND Biceps.
    chest AND triceps

    doing arms alone is a waste of time.

  • Guest

    do you have any pics that have natural normal guys not loaded up on 40k a year of steroids? to give realistic views!!

  • Guest (martin)

    To answer your question if you are not eating right you WILL NOT make any muscle gains and if you work out too much YOU WILL NOT make any gains.
    the best thing you can do is to keep your workouts to a maximum of an hour at session this way you will work flat out really hard and push yourself during sessions.
    Also you NEED to eat as much protein as possible this can be Chicken breasts or any meat beef is very good, Nuts,protein shakes keep carbs to a minimum

  • Guest (dude)

    Who doesn't work their delts? C'mon man....

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