How do I get a nice PEAK in biceps
Moderators: Boss Man, cassiegose
How do I get a nice PEAK in biceps
i have big arms and i know i have to watch diet but they arnt peaking the way i want them to do what exercises do i need to do.
A high peak looks impressive but you should work to get a good long looking muscle.
You get long looking muscles by working through a full range of motion (don't cheat at the bottom of the curl), and by adding hammer curls and reverse curls.
For a high peak, try doing dumbbell concentration curls and dumbbell incline curls. (The incline curls are good for maintaining a long looking muscle).
What you don't want is a high peak with a muscle that looks "clipped". That is, your biceps should look like they begin about 3/4" to 1" from the crux of your elbow. If it looks shorter than that, you need to work on the hammer curls and the full range of motion curls. (Pull-ups give full looking biceps if you work the full range of motion).
You get long looking muscles by working through a full range of motion (don't cheat at the bottom of the curl), and by adding hammer curls and reverse curls.
For a high peak, try doing dumbbell concentration curls and dumbbell incline curls. (The incline curls are good for maintaining a long looking muscle).
What you don't want is a high peak with a muscle that looks "clipped". That is, your biceps should look like they begin about 3/4" to 1" from the crux of your elbow. If it looks shorter than that, you need to work on the hammer curls and the full range of motion curls. (Pull-ups give full looking biceps if you work the full range of motion).
packard's suggestion of incline curls is a good one, also realize the wider your grip generally you are working the width of your muscle, the more narrow your grip (elbows close to your body) you are working your peak (example would be a standing preacher curl or barbell curl, doing a superset as you widen and then bring your grip back to narrow is a great way to develop both width and height. (I prefer standing since your core is more involved to balance the weight).
yes the peak is almost certainly genetic, no matter what angle you try and hit your biceps it will grow how its supposed to. having said that reverse grip curls (palms facing down) engages your brachlialis (the muscle under the bi) over your biceps,over time this will become thicker pushing the bi up giving the illusion of a higher peak.
