Best Workout to build Biceps Peak.

Ask anyone to show their muscles, and he/she’ll flex his/her biceps. Hand a dumbbell to a 10-year-old boy, and the first thing he’ll do is a curl. Look around your gym on a typical day, and chances are at least half the people—male and female, young and old, lardy and lean—will be doing curls and extensions at any given moment.

No doubt that everyone wants to make their biceps bigger because biceps are our most flaunt muscles. Having a big set of biceps really matters. But what makes a professional’s bicep different from of one average guy’s? Not just different but a lot attractive. Is it size of his bicep? Yeah but just having size isn’t the thing. The big deal is that shape and especially that peak of the bicep, that mountain like peak emerging from his arm. Peak is the thing that will make even a smaller bicep look damn attractive. Before we start on how to develop that bicep peak let’s first understand the bicep. 

Biceps consists two muscles Brachii (Long Head) and Brachialis (Short head). Brachii is the muscle will be focusing in this article. Brachii or the Long head of biceps is the main muscle which build that peak of the bicep and give it that sexy look.

So let’s begin with training you Brachii/Long head:

First advice I would like to give you changing your grip. Try the Off Set Grip. What you have to is instead of holding your dumbell from center hold it from a position where thumb touches the weight. As shown below:

As one of the functions is Supination and pronation, this grip put more emphasis on you biceps than normal one.

 Now comes the key workouts to hit you long head of the bicep.

1) Close Grip barbell Curls (with EZ bar)

To do this: Take one EZ barbell put the weight you can lift properly. Hold the bar slightly closer than usual and squeeze tightly at the top and bring barbell down slowly. 

2) Incline Dumbell Curls

To do this: Take a set of dumbells and set your bench to a 45 degree angle. Sit on the bench resting your back on the bench. Let dumbells go down and bring them up together. Don't twist arms like usually in dumbell curls and don't drop your hand completely. Bring them up quickly and let them down slowly.

3)     Hammer Curls

To do this: Hold a dumbell in each hand. The palms of the hands should be facing your torso. This will be your starting position. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level.

4)  Single Hand Diagonal Hammer Curls

To do this: Hold a dumbell in each hand. The palms of the hands should be facing your abs. This will be your starting position. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at chest level. Bring the dumbell between your pecs.

5)  Reverse Grip Barbell Curl

To do this: Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position. While holding the upper arms stationary,curl the weights while contracting the biceps as you breathe out. This exercise is best to be done as superset with Hammer Curls.

6) Barbell Drag Curls

To do this: Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position. As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso

These exercises primarily hits the Long head and a little to the short head. Both heads needs to be trained equally and properly to build big and sharp biceps. I will be covering the short head in another article and focusing on the width of biceps. Try these exercise and please let me know how it worked for you in the comment section. 

My Youtube Channel: Gurpreet Singh

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