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What are some good exercises to hit the head of the bicep to give it more of a "peak" look?
Inhibitor
Inhibitor
Bicep help
- Thread starter Inhibitor13
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Concentrarion curls are supposed to help with peak but I have cant really say that they have helped me. I started doing incline curls and you can tell it has added more of a peak look to my bis. It puts a good stretch on the muscle near the insertion point into the shoulders. You can also do a bit more weight than concentration curls. When I get a good pump in the bis you can really tell. The lower the incline the better. Peak is also has a lot to do with genetics and there is nothing you can do about that.
No one can disagree genetics is the main thing. A useful amount of hard work will help emphasize what genetic predispositions you have. I'd like to add two-hand cable curls to the 2 exercises rick hfh mentioned as possibly being helpful. You might also try using 2 high cables for a double-bi type movement to see if doing them this way is helpful.
Many people will try to get the most muscle recruitment out of an exercise by pronating dumbells or cables at the bottom-palms facing each other- and then supinating- twisting your wrist to the outside so that your little finger ends up higher than your thumb: you're trying to create a maximum amount of tension on your peaks.
Many people will try to get the most muscle recruitment out of an exercise by pronating dumbells or cables at the bottom-palms facing each other- and then supinating- twisting your wrist to the outside so that your little finger ends up higher than your thumb: you're trying to create a maximum amount of tension on your peaks.
Quadsweeps Sister
New member
Making sure to work both heads of the bicep.
True about all the 'genetics' replies. If you have a short bicep, the peak will appear taller. I always have begun my workouts with a barbell curl, very wide with index finger on the rings and arms rotated slightly out. I then move on to DB curls keeping elbows tight to sides and curling up and turning the wrist at the top of the movement (as if thumb would point more toward the floor). Sometimes DB curls seated, or standing and sometimes a drop set of four weights in descending order.
Preachers are excellent and you can vary the grip on these too. Hammer curls...Cable curls (I would always do these with a straight bar because I could put 100lbs on a cable exercise and it didn't torque my elbows and tendons like DB's can).
True about all the 'genetics' replies. If you have a short bicep, the peak will appear taller. I always have begun my workouts with a barbell curl, very wide with index finger on the rings and arms rotated slightly out. I then move on to DB curls keeping elbows tight to sides and curling up and turning the wrist at the top of the movement (as if thumb would point more toward the floor). Sometimes DB curls seated, or standing and sometimes a drop set of four weights in descending order.
Preachers are excellent and you can vary the grip on these too. Hammer curls...Cable curls (I would always do these with a straight bar because I could put 100lbs on a cable exercise and it didn't torque my elbows and tendons like DB's can).
