Building your biceps is one thing, there are foundational exercises you can do to reap results such as curls, presses and the like. But getting your bicep peaks to show is a whole other ball game.
Bicep peaks are the rounded mounds of muscle that surface when you flex your arms. These are small, targeted muscles that require special focus during training if you really want to build them. Genetics play a part in how big, or what those peaks may look like, but we've got 4 exercises to help you target those muscles and get them in the best shape of your life.
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INCLINE BENCH BARBELL CURLS
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Set a weight bench on incline, and lie with your chest against it, body upright. Have your arms hanging straight down, while holding a barbell. Begin to curl the weight while squeezing your biceps. Do not move any other part of your arm except for the forearms. Return to starting position as you inhale. This exercise engages both your bicep "heads". These are the muscles that comprise your biceps peak, and they are what you really want to target.
HIGH CABLE CURLS
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Aside from using weights, cables also have plenty to offer when building your peak. Head over to the cable machine, and grab the handles of two high pulleys in your arm. Have your arms on either side of you, with your palms facing you as you pull. Make sure you move your forearms, as usual, but not your upper arms. Squeeze your biceps, release, and return to the starting position.
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Concentration curls can incite 97% of biceps activity, which is significantly more than pull-ups and curls. It isolates the biceps muscle, therefore causing a concentration of effort in a localised area. Get to a bench and shit down. Spread your legs slightly apart, ensuring that they're bent. Pick up a dumbbell, and keep the back of your arm, including your elbow, locked against your thigh. Keeping the upper arm still, begin to curl the dumbbell as you breathe up. Contract and squeeze the muscle each time you hit the end of the curl, before returning to starting position.
Photo credit: build Muscle 101
Performing a preacher curl ensures that you won't inadvertently find yourself engaging your shoulders or back more as you're performing a biceps curl, as this reduces the focus on your biceps. Head over to a preacher bench, and grab an E-Z bar. Grip it with your hands facing forward. With your arms extended, take an exhale and curl the E-Z bar towards you. Squeeze your biceps once it reaches the end of the move, then return to starting position.
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- June 03, 2017
- Beatrice Bowers