10 Biceps Peak Exercises for Bigger Biceps (2023)

if there is a muscle groupfitness freakWhat I love to show off is my biceps.

But if you think owning a good gun set is just for vanity, think again!

according to aresearch published inClinical Orthopedics and Related Research, the long head of the biceps acts as a dynamic stabilizer of the glenohumeral joint. This means that not training your biceps can compromise your shoulder stability, which can cause problems for people who lift regularly.

Plus, it helps to have strong biceps when you're trying to pull that heavy suitcase off the top shelf or carry your crying toddler up the stairs 😁

So now that you know why bicep peak training is important, let us share with you some of the best bicep peak exercises that will take your biceps from little to big!

biceps overview

The biceps is a muscle located on the front of the upper arm. It consists of 2 headers:

• long head– Forming the outer half of the biceps, the long head of the biceps helps draw your arms away from your torso.
• short head– Forming the inner half of the biceps, the short head of the biceps helps draw the arms back to the torso.

Now, another muscle deserves a special mention when it comes to building the bicep peak -Brachialis.

The brachialis, which sits below the biceps, is responsible for "pushing" the long head of your biceps, thereby making your biceps peak more prominent.

How to Build a Biceps Peak

Think of your biceps as the top of a hill. The short head of your biceps sits at the base of this hill to provide width and support. The long head of the biceps forms your bicep peak when you bend your arms (when it's well developed anyway😉).

So if you want to have puffy biceps like Arnold Schwarzenegger or Dwayne Johnson, you can't ignore the long head of your biceps!

When trying to build a bicep peak, it's important to focus on different training variables, such as:

• Grip width
• grip position
• arm position

You can build bicep peaks in several ways:

• Use a grip by bringing your hands closer together. For example. Grip the barbell curls.
• Use a neutral grip with palms facing each other. For example. Hammer curls.
• Use your elbows to create curls at the sides of your body. For example. Drag the curls.
• Curl your elbows back. For example. Bayesian curls.

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10 Best Biceps Peaking Exercises

Try these 10 best bicep peak exercises at home or at the gym, and you'll have those bulging peaks in no time!

1. Incline Dumbbell Curl

This is one of the best biceps peaking exercises at home because it has a unique strength curve that increasesNeuromuscular activation of the biceps during each phase of the curl.

Muscle work:Biceps, Brachialis, Brachioradialis.

how to proceed

• Grab a pair of dumbbells and sit on an incline bench set at 55-65 degrees.
• Lean back with your back flat on the bench.
• Hold the dumbbells with your palms facing up. This is the starting position.
• Now slowly roll the dumbbells toward your shoulders until your biceps are fully shortened.
• Return to the starting position.
• Perform the desired number of repetitions.

related:Get Bigger Biceps: 10 Best Dumbbell Biceps Exercises

2. Seated Dumbbell Hammer Curl

One of the top bicep peak exercises for beginners because the neutral grip gives you a great stretch on the long head of the biceps. Plus the seated position makes it hard to cheat when it comes to bicep peaking workouts.

Muscle work:Biceps, Brachialis, Brachioradialis.

how to proceed

• Sit on a bench with your back straight.
• Grab a dumbbell in each hand, with your palms facing inward (neutral grip). The dumbbells should be hanging by your side in the initial position.
• Now squeeze your biceps and gradually lift the dumbbell up until your thumbs are next to your shoulders.
• Pause for a moment, then slowly lower the dumbbells back to the starting position while keeping the biceps tensed.
• Perform the desired number of repetitions.

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3. Bayesian cable curling

This is a great peak biceps workout for women and men because the biceps are constantly tensed throughout the range of motion. This creates more metabolic stress, which in turn triggers muscle growth.

Muscle work:Biceps, Brachialis, Brachioradialis.

how to proceed

• Set the cable machine to the lowest pulley position.
• Stand with your back to the machine.
• Grip the handle with one hand in the backhand, and place yourself in a split position.
• Start with your arms stretched behind you.
• Engage your core, then curl the handles forward and up to shoulder height.
• Pause for a moment, then return to the starting position.
• Perform the desired number of repetitions on one side before switching sides.

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4. Barbell Curls

Since your elbows are pulled back, this bicep peak exercise really works the long head of your biceps. Plus, this bicep peak workout lets you isolate the biceps by keeping your shoulders out of the picture.

Muscle work:Biceps, Brachialis, Brachioradialis.

how to proceed

• Standing upright with feet shoulder-width apart, hold the barbell with hands, palms facing up, slightly narrower than shoulder-width apart.
• Let your arms extend fully down in front of you so the barbell is in front of your thighs. This is the starting position.
• Keeping your back straight, chest out, and core engaged, drag the barbell up the front of your thighs, maintaining contact with your body throughout the movement.
• Make sure your elbows are close to your sides.
• Continue curling until the bar reaches your upper chest or is close to your shoulders.
• Pause for a second, then return the barbell to the starting position in a slow and controlled manner.
• Perform the desired number of repetitions.

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5. Narrow Gap Barbell Curls

The grip position used in this bicep peaking exercise is great for targeting the long head of the biceps.

Muscle work:Biceps, brachialis, brachioradialis, abs, obliques.

how to proceed

• Stand up straight with feet shoulder-width apart, and hold a barbell that is narrower than shoulder-width. Your palms should be facing up (underhand grip).
• Keep your upper arms close to your sides, elbows in, and back straight.
• Begin by hanging a barbell in front of your thighs with your arms fully extended.
• Now exhale and curl the bar until it's close to your chest.
• Feel the contraction in the biceps and slowly return to the starting position.
• Perform the desired number of repetitions.

6. Pull-ups

Your biceps move through the range of motion of the pull-up, making it one of the best exercises for peak biceps.

Muscle work:Biceps, lats, deltoids, forearm flexors, rotator cuff.

how to proceed

• Stand under the pull-up bar. Reach out and hold it with your shoulder-width backhand.
• Arms fully extended, feet off the ground, hanging over the barbell. Keep your body straight and your core muscles engaged.
• Pull yourself toward the bar until your chin is off the bar. Your elbows should be tucked in, and your shoulder blades should be pulled back.
• Feel the contraction in the biceps, then slowly lower yourself back to the starting position.
• Perform the desired number of repetitions.

7.machine missionary curl

Since your upper body and arms are stationary, your biceps are forced to work harder during this bicep peak exercise for beginners.

Muscle work:Biceps, Brachialis, Brachioradialis.

how to proceed

• Sit in front of the missionary curl machine with your feet firmly on the floor.
• Lean forward and grasp the handles with shoulder-width hands. Your chest, armpits and upper arms should be pressed into the mat.
• Now squeeze your biceps and curl the handles up to your shoulders while keeping your glutes glued to your seat throughout the movement.
• Pause for a moment, then return the barbell to its original position.
• Perform the desired number of repetitions.

8.Cable Biceps Curl

ResearchShows that the cable curl is one of the best bicep peak exercises for men and women. The arm positioning in this exercise makes it one of the best exercises for targeting the long head of the biceps.

Muscle work:Biceps, brachialis, forearm, front deltoid.

how to proceed

• Stand about 2-3 feet from the cable machine with your feet slightly less than shoulder-width apart.
• Put the pulley with the handle attachment in the low position. (Use a rope, straight or V-bar.)
• Grab the handle and lean back slightly for balance.
• Keeping your elbows close to your sides and engaging your core, curl the handles toward your chest as far as you can.
• Squeeze at the top, feeling the tension in your biceps, then slowly lower back to the starting position.
• Perform the desired number of repetitions.

9. Messenger Hammer Curl with Resistance Band

This bicep peak workout is great for working the long head of the biceps and the brachialis muscles. To further activate the brachialis, trydeceleration during eccentric phase.

Muscle work:Biceps, Brachialis, Brachioradialis.

how to proceed

• Step onto the resistance tube with feet hip-distance apart.
• Grasp the two handles of the tube with both hands, palms facing each other.
• Stretch the resistance tube until it is taut and your arms are at your sides. This is the starting position.
• Now curl your right arm up to your left shoulder as you exhale.
• Pause for a few seconds as you inhale, then lower your arms back to the starting position.
• Now repeat the same movement with your left arm.
• Keep arms alternating.
• Perform the desired number of repetitions on each side.

hint

Complete each rep slowly, without using momentum, as this keeps tension on the biceps and forearms, forcing them to grow.

related:8 Super Effective Resistance Band Biceps Exercises

10. Dumbbell Waiter Curl

This peak bicep workout is a great finisher because it helps you get the most pump.

Muscle work:Biceps, Brachialis, Brachioradialis.

how to proceed

• Assume a hip-width pose.
• Hold the dumbbells with your palms under the plank, supporting the weight.
• Start by placing the dumbbells in front of you at thigh level.
• Keeping your back straight, press your shoulder blades back and curl the dumbbells toward your chest.
• Feel the squeeze on your biceps, then return to the starting position.
• Perform the desired number of repetitions.

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Tips for Building a Biceps Peak

When performing a peak biceps workout, keep these key parameters in mind.

1. Representative range

Since your biceps are made up of fast-twitch fibers (60%) and slow-twitch fibers (40%), it's important to train with different repetition ranges for maximum activation. (Fast-twitch fibers respond better to lower reps of moderate to heavy loads, while slow-twitch fibers respond better to higher reps of light to moderate loads.)

Here's a breakdown you can use when you're doing a biceps peak workout.

• Heavy load: 5-8 times
• Moderate load: 8-15 reps
• Light load: 15-25 reps.

2. Volume

Aim for 10-15 peak biceps workouts per week.

A breakdown of these collections should look like this:

• 50% lower reps, heavier loads
• 25% Moderate reps, Moderate load
• 25% higher reps, lighter loads

3.speed

Cadence is defined as the speed at which you perform any exercise. For biceps peak exercises, the rhythm consists of two phases—the concentric (curl) phase and the eccentric (expand) phase.

Researchshow that when you slow down during the eccentric phase of your workout, the better your muscle growth will be.

Try these rhythms when practicing bicep peak exercises:

• Fast concentric, top pause extrusion, slow centrifugal
• Slow concentric and slow centrifugal.

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in conclusion

As you can see, building those mountainous bicep peaks doesn't have to be a distant dream. With our expert tips and targeted exercises (andright diet, of course) you can take your bicep peak training to even greater heights and see amazing results!

so grab thosedumbbel, andresistance bandOr use the cable machines at the gym and try these great bicep peak exercises today!