One thing is for sure, most people’s biceps could use a little more size and shape. If you are a bodybuilder, thicker biceps make you look like you are actually lifting weights, which can be the difference between winning a competition or finishing 5th.
This guide will show you how to develop the size and shape of your biceps and which parts of your biceps and upper arms you should focus on.
You will then learn the best exercises to maximize the development of your biceps. This is a very effective exercise to make your biceps look bigger and wider. I have used this workout for years and have successfully increased my peak biceps to a larger size.
Best Biceps Exercises For Peak | Ultimate Guide 2023
Before we get into biceps peak exercises, let’s take a closer look at the different exercises so we know exactly how to perform them to get the best and fastest results.
1. Incline dumbbell curl
As a general rule, all exercises that bring the hands and elbows behind the torso and hips help to create a large peak in the biceps and emphasize the long (lateral) head of the biceps.
In this regard, the seated incline curl with dumbbells is one of the best exercises for maximum biceps development. It is also excellent for increasing overall muscle mass because it not only focuses on the lateral muscle fibers of the biceps to lengthen the apex, but also applies greater pressure to the biceps and breaks down many muscle fibers.
Increased biceps mass is not a bad thing. And it is lack of size (not genetics) that may prevent maximum development.
- Set the adjustable bench back between 45 and 60 degrees.
- Hold two dumbbells under your hand.
- Sit on the bench and lie down with your back against the backrest.
- Hang your arms at the sides of the bench so that the weights are behind your sides.
- Rotate the dumbbells toward your shoulders, trying not to move your elbows.
- Continue lifting the weights until the back of the forearms are in contact with the biceps.
- Tighten the biceps and hold the maximum contraction for a while.
- Lower the weights in a controlled manner until the elbows are fully extended.
- Repeat 3 to 5 sets of 6 to 12 repetitions.
2. Drag curl
The biceps curl is an old-fashioned bodybuilding exercise that has been used by serial weightlifters for decades to build big, mountainous biceps. In this exercise, the bar is held close to the body so that most of the tension falls on the long head of the biceps.
However, in order to get the largest biceps possible, you need to have good form and pay attention to detail. For this reason, it is best to avoid using handles for weight lifting when performing resistance curls. A slight activation of the triceps is possible, but the biceps should be used primarily to avoid shrugging the shoulders.
If you have difficulty keeping your pectoral muscles large and strong, try squeezing your shoulder blades together (basically the opposite of a shoulder shrug) while pulling the dumbbells toward your body. Also, try to stretch your biceps as much as possible with each exercise. These mental cues will improve the mind-muscle connection and make your biceps exercises more effective.
- Place weights on either side of the bar.
- Hold the bar shoulder-width apart with an underhand grip.
- Bring the dumbbells to your chest and pull them upward. Allow your elbows to slide behind your torso.
- When your biceps touch the bottom of your forearms, squeeze hard.
- Hold the maximum contraction for a moment.
- Lower the bar in a controlled manner until your arms are almost fully extended.
- Repeat for 3-5 sets of 10-15 repetitions.
3. Behind the back cable curl
Exercising the largest size biceps will only work if the mass is symmetrical enough. Otherwise, no one will notice your peak because they will only focus on the muscle imbalance.
In this case, a single arm cable curl behind the back is useful. By training each arm individually, this deadly variation of the posterior cable curl allows for huge biceps peaks (as genetics allow) while ensuring that both arms grow proportionally.
Also, because cables are used, the biceps must work harder because they cannot rest at the end of each movement as in free weight curls. Therefore, lactic acid is not released until the end of the set, which naturally makes the pump stronger and provides a good stimulus to the biceps.
- Attach the handle to the low pulley.
- Grasp the handle with one hand and turn it toward the pulley.
- Step away from the machine so that your hand and arm are behind your body.
- Bend the handle toward your shoulder while flexing your biceps.
- Continue to lift until the biceps and forearm make strong contact (until you can no longer lift the handle).
- Maintain the contraction for a moment.
- Lower the handle in a controlled manner until the elbow is maximally extended.
- Do the same with the other arm, performing 3 to 5 sets of 10 to 15 repetitions on each side.
4. Cross body hammer curl
The cross-hammer curl, also called the windup curl, is a great addition to any biceps workout because it can actually improve peak. This is because this movement naturally mobilizes more muscle fibers in the lateral portion of the biceps, allowing the shoulder to curve to the peak of internal rotation.
Cross curls are also effective in developing symmetrical biceps because both arms must be trained separately. This unilateral training also builds strength because the brain must focus on the movement of one limb at a time.
- Hold a dumbbell at each side with a neutral grip.
- Point one of the dumbbells toward the opposite shoulder and perform a body curl.
- Continue curling until your forearms touch your biceps.
- Maintain the contraction for a moment, then lower the weight in a controlled manner until it returns to the side.
- Do the same with the other arm, performing 3-5 sets of 6-12 repetitions per side.
5. Reverse grip EZ bar curl
If you want to know how to get your biceps working at their best, I’ll let you in on a little secret. It’s all about working your brachialis muscles.
The brachialis is a powerful elbow-bending muscle that lies beneath the biceps. Therefore, training the brachialis frees up the biceps to make the upper part more prominent.
However, in order to optimally train the brachialis, the mechanics must be disadvantageous so that the brachialis does not compete with the flexion of the elbow. Curling performed with an overhand grip is the easiest and most effective way to train the brachialis (and biceps). This is because with this grip, the humerus is in a weak position and cannot exert much force.
The reverse grip EZ bar curl is a recommended exercise because the EZ bar is really easy to grip and does not put as much stress on the wrists as a straight bar. This allows you to focus only on the muscles to be worked, rather than on a grip that does not stimulate the joints (a typical problem with barbells).
- Place weights on the EZ bar.
- Hold the bar shoulder-width apart and keep your thumbs up.
- Keeping your elbows locked, pull the bar toward your chest.
- Continue lifting the weight until the top of your forearms touch your biceps.
- At this point, pause the contraction of the biceps.
- Lower the dumbbells in a controlled manner to the elbow position.
The best bicep workout for peak development
1: Incline curls – 3-5 sets of 6-10 reps.
2: Cross body hammer curls – 6-10 reps x 3-5 sets
3: Cable curls behind the back – 10-12 reps x 3-5 sets
4: Reverse curls – 10-15 reps x 3-5 sets
5: Drag curls – 15-20 reps x 3-5 sets
This workout is great for developing form and peak because it focuses on the biceps and the long head of the biceps. These two muscles, as already mentioned, are best suited for developing peaked biceps.
Best Biceps Exercises For Peak | Infographics
Best Biceps Exercises For Peak | Video Explanation
How much time does it take to reach the bicep peak?
On average, it takes three to six months before muscle mass gain or hypertrophy can be felt. However, because genetics are so important in the muscle growth process, each person will have a different degree of adaptation and a different growth timeline.
Why won’t my bicep peak expand?
There are two main training mistakes that hinder biceps development. They are repetitive training methods and overtraining the biceps. Incorporating more biceps-specific training or trying other biceps exercises will not work.
Is bicep peak genetic?
The peak of the biceps is a good example of how genes affect the appearance of the arm. This depends on whether there is less or more humeral insertion. When developed, the peak is larger in those with more humeral insertions.
When incorporating them into your training, try to do all the best bicep peak exercises which are mentioned above and do not choose just one of these movements, but rather try to focus specifically on the biceps. For example, to activate both ends of the biceps, try doing three sets of regular biceps curls with a barbell, 8-10 repetitions per exercise.
Hi, I am Matt Storace and I am a former personal trainer and founder of Beast Biceps. We had to find ways to train at home. When I started looking for the equipment I needed, I quickly realized that there were no good resources online. So I created Beast Biceps. It is a treasure trove of information developed from my experience and research. Read More Here