Bicep Peak

tsala88 · 06-09-2008, 01:50 AM

Anyone know any good exerises for getting that peak on your biceps?
Thanks

**allstar** · 06-09-2008, 02:36 AM

The peak of your bicep is mostly determined by genetics. But that doesn't mean you can't get your bicep to be "more pronounced" by doing exercises, try preacher curls,concentration curls and supinated db curls.

**mitbar** · 06-09-2008, 03:50 AM

cosign allstar with the exercises

also try staight bar curls. i love concentrations and preachers.

miggitymags · 06-09-2008, 10:39 AM

i like hi cable curls for the peak...

**ZackKnight** · 06-09-2008, 12:07 PM

youtube a markus ruhl bicep workout. you'll thank me

tsala88 · 06-09-2008, 03:34 PM

wow the markus ruhl video...speechless he does some crazy exercises..

**Teamorbit** · 06-09-2008, 04:35 PM

Also has to do with body fat. If your lean than yes cosign Allstar which most is dependent on your genetics, If you have medium to high bodyfat, you will be surprised how defined you peak will be as you drop body fat.

**Kaboom** · 06-09-2008, 04:43 PM

Quote:

Originally Posted by miggitymags

i like hi cable curls for the peak...

For the peak i think this is best yet luike they said genetics
and Body fat play a huge role in the peaks

tsala88 · 06-09-2008, 04:56 PM

thanks everyone im working out bi's and tris friday so im gonna try the cabel curls and straight barbell curls too along with what i already do for bi's

miggitymags · 06-09-2008, 05:07 PM

side note: do the BB curls first.. followed by perhaps DBs or preacher or whatever else you do.. and i recommend the hi cable curls last with lighter weight and a hard squeeze at the top..

Jeanice · 06-11-2008, 09:32 PM

great post! Been looking for one.

WorkoutGuru · 06-18-2008, 02:26 PM

I actually just did a bunch of research on this. Everyone is right about the genetics but you can still do something to help out the peak. You have to work the outer head of the bicep more and im not just talking about wide grip curls. Here are the best exercises for bicep peak.

-Hammer curls
-Inc. Hammer curls
-(seated) Reverse BB curl
-Concentration curl (squeeze at top)
-Spider curls (reverse preacher which means take the seat off, let your arm hang off the back where you normally have your chest against, and your arm will be completely vertical. This way, your bicep has NO time to rest and is contracted to the max at every point during the curl. GREAT EXERCISE)

Make sure to squeeze at the peak and get as much blood in there as possible on every rep to get the pump.

tsala88 · 06-18-2008, 02:32 PM

im definetly gonna try those spider curls those sound great.