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

10 Biceps Peak Exercises for Bigger Biceps (1)

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😉).

10 Biceps Peak Exercises for Bigger Biceps (2)

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.

You might like:Get a killer weapon with these 15 most effective triceps exercises

(Video) 10 Best Exercises for Bigger Bicep Peaks

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.

You might like:10 Best Bodyweight Triceps Exercises at Home

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

(Video) BIGGER BICEP PEAKS! 3 Exercises You Must Try With Charles Glass!

  • 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.

You might like:Shape Your Arms With These 10 Side Triceps Exercises

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.

10 Biceps Peak Exercises for Bigger Biceps (3)

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.

You might like:10 Resistance Band Triceps Workouts for Bigger Arms

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

(Video) 10 BEST Bicep Exercises (Get BIGGER Arms)

  • 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.

10 Biceps Peak Exercises for Bigger Biceps (4)

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.


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

(Video) Top 3 Exercises For Bigger Biceps

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.

You might like:Top 10 Dumbbell Triceps Exercises for Toned Arms

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


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.

You might like:Do Resistance Bands Build Muscle?

(Video) Biceps Peaks - 5 Best Ways to Build Them! (BOULDERS)

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!


10 Biceps Peak Exercises for Bigger Biceps? ›

Exercise like the hammer curl, incline hammer curl, narrow grip barbell curl, and drag curl are all great ways to work the peak of the bicep.

What exercises work the peak of the bicep? ›

Exercise like the hammer curl, incline hammer curl, narrow grip barbell curl, and drag curl are all great ways to work the peak of the bicep.

Is 10 reps enough for biceps? ›

The biceps and triceps should be trained using rep ranges between 5-20 reps to best maximize strength, muscle growth, and overall development of the muscles.

How many bicep exercises to grow biceps? ›

The Minimum Effective Volume (MEV) for biceps requires you to perform at least eight sets of direct bicep workouts per week. It means that you need to complete eight sets of biceps throughout the week.

Why isn't my biceps peak growing? ›

There are two main training errors people make that keep their biceps from growing. These are overtraining the biceps (often unintentionally) and a lack of variation in training techniques. Adding additional biceps focused workouts and trying multiple biceps exercises doesn't work.

How did Arnold get his bicep peak? ›

This palm rotation, called supinating, is what Arnold believed helped him peak his biceps more than anything. It's simple, yet painful, to do: At the top of each rep of a dumbbell curl, turn your palm outward to where your pinkie finger is closer to you than the rest of your hand, and squeeze the peak contraction hard.

How long does it take to grow bicep peak? ›

Typically, it takes around 6-8 weeks for you to start noticing changes in the appearance of your arms. At around the 12 week mark, this is typically when you can expect to see more significant changes, especially if you didn't already have a large amount of muscle mass in the area!

Do you need more reps or weight for bigger biceps? ›

Sets done for reps of fewer than 6 normally are usually better for gaining strength than size, but as you become stronger, you can take those heavier loads and work toward doing more reps, which is how you build bigger arms.

Should you lift heavy for biceps? ›

Biceps absolutely DO NOT need a heavy weight to grow. Biceps are a relatively small muscle group, they need no more than moderate to light weight. With that said you should train biceps with higher volume and little rest between sets.

How do you hit all your biceps? ›

The 4 Moves That'll Give You Huge Biceps
  1. Single-arm incline bench preacher curl. 3-4 sets of 10-12 reps; rest 15-20 seconds between sets. ...
  2. Standing resistance band curls. 3-4 sets of 25-30 reps; rest 15-20 seconds between sets. ...
  3. Incline dumbbell curls. 4 sets of 10 reps; rest 15-20 seconds between sets. ...
  4. Standing hammer curls.
Mar 21, 2018

How many reps for biceps for size? ›

For maximum bicep growth and strength gains, IFBB Men's Physique Pro and KM athlete Daushon McGregor recommends working through two primary rep and set ranges: 4 sets of 10-15 reps and 3 or 4 sets of four to eight reps. “Switching between the set and rep ranges can help overcome plateaus,” he explains.

What's the hardest muscle to build? ›

  • Obliques. Pretty much everyone does the standard ab crunches, but crunches aren't going to develop your obliques. ...
  • Calves. ...
  • Forearms. ...
  • Triceps. ...
  • Lower stomach.

What age do biceps stop growing? ›

Muscle growth doesn't stop at any age. People of all ages can build muscle and strength. Yes, even 100-year-olds. If you don't strength train the normal aging process takes over and you lose 1-2% of muscle mass per year starting at age 35.

Are biceps the hardest muscle to grow? ›

Many fitness beginners and even bodybuilders have difficulty in building up their biceps. This is not solely because the biceps is an isolated muscle that is naturally hard to develop, but mostly because they may just be doing the wrong bicep exercises for long-term results.

Are bicep peaks genetic? ›

Bicep length is an inherently hereditary factor influenced by the genetic muscle-to-tendon ratio, and thus cannot be changed no matter what exercise an individual applies.

What did Arnold do for biceps? ›

Whether he was deep in the off-season or preparing for the Mr. Olympia contest, Schwarzenegger included preacher curls into his arm workouts on a regular basis. The preacher curl is a unique exercise for the biceps.

What was Arnold's weakest muscle? ›

Arnold's weakest muscle groups were his calves and he would often skip training them. He once cut all his pants into shorts to continuously remind himself of his weak calves and rigorously train them until they got buffed like the rest of his body.

How big were Schwarzenegger's biceps? ›

Schwarzenegger often claimed to have an upper arm circumference of 22 to 24 inches after a good pump. Even if the true measurement was closer to 20 inches as some believe, it's still damned impressive, and one of his secrets for achieving such sleeve-busting pythons was a training technique called “21s.”

What size were Arnold's flexed bicep? ›

Schwarzenegger never reached that level of size, but he was one of the biggest in the world. Some people believed that his arms were closer to 19 or 20 inches, but the official measurements gave him a 22-inch bicep. There were other bodybuilders with slightly bigger arms and there will be more going forward.

Which muscles grow fastest? ›

What muscles develop the fastest? Phasic muscles like the pectorals, rhomboid muscles, glutes, and the trapezius muscles.

How many inches can biceps grow in a year? ›

Let's say you have around average size biceps now; you might be able to add an inch or more to your biceps within the year with the proper training, diet, and lifestyle, which would bring you closer to the 15-inch mark.

Is it better to lift heavy or light weights to gain muscle? ›

So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. This doesn't mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success.

How often should I workout biceps for maximum growth? ›

Train your biceps 2-3 times per week to maximize growth with a maximum of 10 sets per workout on average. This will allow a balance between training and recovery, so you reduce your risk of injury and burnout. Cycle your volume between the 10 – 30 set range with a variety of rep ranges.

Do you have to lift heavy to get bigger? ›

No, You Don't Have to Lift Heavy to Get Stronger. A loaded barbell isn't the only path to building muscle. According to a new study published in the Journal of Strength & Conditioning Research, you don't have to lift super heavy in order to boost strength and gain muscle.

How can I increase my arm size 2 inches? ›

Keeping your back straight and your upper arms pressed against the pad, bend your elbows to curl the rope up toward your shoulders. Pause, then slowly lower your arms to the starting position. The plan: Do eight to 10 repetitions. Rest for 60 seconds, then perform a second set of the dumbbell triceps extension (2A).

Will lifting heavy weights make my arms bigger? ›

The simple answer: No. Many people (especially females) are afraid that if they lift weights, they will get bulky (gain a lot of muscle mass), which inevitably changes their physique into what they may view as undesirable. Weight training does one thing very reliably: it makes you stronger.

What weight is best for biceps? ›

EQUIPMENT. These biceps exercises require a weight bench or chair, an exercise mat and dumbbells. For a beginner, Pro Tips suggests 5- or 8-pound dumbbells. For an intermediate lifter, try 10- or 12-pound dumbbells.

Should you fully extend on bicep curls? ›

Also be sure to extend your arm fully at the end of the rep – a properly executed curl should be performed slowly with full control, working equally hard on the way down as it does on the way up.

Should I hit back or biceps first? ›

Your back muscles are bigger and stronger than your biceps, and it's best to train them first. Doing the opposite and exhausting your biceps would limit the weights you can handle in your rows and pulldowns.

What are 3 exercises for biceps enough? ›

Technique Tips
  1. Wide-Grip Preacher Curl. This exercise has three advantages. ...
  2. Dumbbell Incline Hammer Curl. Your arms got to work together on the first exercise. ...
  3. Concentration Curl. As soon as you read this exercise name, the first image to come to mind was likely Arnold Schwarzenegger doing them in Pumping Iron.
Jan 7, 2020

What exercises are good for both heads of the bicep? ›

Exercises such as the zottman curls, hammer curl, chin-up, lat pulldown, bent-over row, and incline row are all excellent pulling exercises that help contribute to building bigger and stronger arms to both the short and long head bicep.

Do biceps respond better to high reps? ›

Biceps can respond to a variety of rep ranges, but research suggests that moderate to high rep ranges (8-12 reps per set) may be most effective for inducing muscle growth in the biceps. This rep range is considered to be in the hypertrophy range, which is effective for building muscle size.

What are the best reps for muscle growth? ›

Reps for muscle growth

In order to get bigger and stronger, you must ensure your muscles work harder than they are used to. Generally, between 6-12 reps for 3-6 sets will help to build overall muscle size.

Can I train biceps everyday? ›

Yes, you can train biceps every day while maintaining your regular training schedule. This works very well for people who have always struggled with biceps growth.

How long does it take to get bicep peak? ›

While some sources say it can take as little as six weeks to see muscle growth, others suggest you can expect to see progress from 3 to 6 months. But generally, if you think you see your biceps getting bigger after only a few weeks, that's probably the result of swelling and muscle damage due to new exercise.

How to increase 1 inch biceps in one month? ›

An Example Of Variation 1 Using The Barbell Curl:
  1. Grab a barbell that is 80 pounds (or whatever weight is 80% of your 10-rep max weight).
  2. Do ten strict reps. Rest for ten seconds.
  3. Do nine reps. Rest for ten seconds.
  4. Do eight reps. Rest for ten seconds.
  5. Do seven reps. ...
  6. Do six reps. ...
  7. Do five reps. ...
  8. Do four reps.
Jan 23, 2019

Do girls like big biceps on guys? ›

Large Biceps

In a poll of Cosmopolitan readers, 1 out of 5 women confessed that nice biceps on a man makes them "absolutely melt."

Why is my non dominant bicep so much bigger? ›

One of the biggest reasons why one arm might be larger than the other is related to your dominant side. When they are lifting weights, almost everybody is going to develop a weaker side and a stronger side, with the weak arm generally being on the left side for most people.

Do you need a lot of weight to grow your biceps? ›

If your bicep-building workouts feature you slinging around 75-pound plus dumbbells, certified strength and conditioning coach Paul Sklar's got a PSA for you: “You don't always need very heavy weight to grow great biceps.” The bicep burner he put together using just a resistance band and two light-weight dumbbells ...

How do you build insane biceps? ›

Perform weight exercises that target your biceps specifically, like dumbbell curls, concentration curls, and pull-ups. Work out your supporting muscles with exercises like pectoral flies, push-ups, and upper body stretches.

How do you get all the bicep heads? ›

Sample Workout
  1. (Weighted) Chin-Ups: 3 sets of 6-8 reps.
  2. Incline Dumbbell Curls: 3 sets of 6-8 reps.
  3. Concentration Curls: 3 sets of 6-10 reps.
  4. Reverse EZ Bar Curls: 3 sets of 6-12 reps.
Jan 10, 2018


1. 6 BEST BICEPS PEAK WORKOUT AT GYM / Musculation longue portion des biceps
2. GROW YOUR BICEPS! 10 Min [PERFECT] Bicep Workout with Dumbbells
3. How to Grow Your Biceps Peak (4 Science-Based Tips)
(Jeremy Ethier)
4. 5 Exercises for Bigger Bicep Peaks! (TRY THESE!)
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5. How To Grow Your Biceps Peak 💪
(Sean Nalewanyj Shorts)
6. How to Get Bigger Biceps Fast (JUST DO THIS!)


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