How To Develop Your Biceps Peak Very Fast?

 build biceps peak

Genetics definitely plays a role in how our bodies are shaped, and that includes the muscles in our arms. If you have long, flat biceps brachii muscles, you can thank your parents for your genetics. But there are ways to improve the appearance of your biceps, even if you don’t have the ideal genes. Try these exercises to help improve the look of your biceps, regardless of your genetics!

1. Dumbbell Waiter Curl

dumbbell waiter curl

Take a dumbbell in your hand, grab it with both hands, and place your hands under the rubber end of the dumbbell. Hold it vertically with your palms facing up toward the ceiling.

Start the curl from the hip height toward the chest, don’t move your elbows make it parallel to the side of the body.

When you up squeeze the biceps, slowly lower it down to starting position and flex, then repeat.

Why Dumbbell Waiter Curl: Waiter curls target the long head of the biceps, which is the outermost muscle of the upper arm. With this exercise, you’ll feel an intense burn in your biceps more so than with other arm exercises.

2. Barbell Drag Curl

drag curl

Start with a lightweight, grab the bar with a shoulder-width grip, your palms up. Keep your chest up, shoulder down, and look straight ahead.

Pull your elbows back to contract your bicep and “drag” the bar up to your body towards your shoulder. Stop the bar when it comes closer to your lower chest or upper abs level, and pause and squeeze the biceps muscle.

Then slowly lower the bar along the same path back to the starting position. Reset and repeat.

Why Drag Curl: Drag curls are a great exercise for building bigger, stronger biceps. Your biceps are fully contracted and engaged at the top of the movement, with little assistance from other muscles, which means you can really focus on making gains in this area.

3. Lying Overhead Cable Curl

lying overhead cable curl

Place a bench under a high cable pulley, and plant the bench like your eyes directly above the high pulley attachment. Lie on the bench and grab the bar, your face is positioned under the cable bar.

Use a shoulder-width supinated grip, and straighten your arm with a bar. Now bend your elbows and tuck the bar behind the head, squeeze the biceps and then slowly return to the starting position.

Now your starting position is where your bar is above your neck or upper chest.

Why Lying Overhead Cable Curl: The cable lying overhead curl is an effective bicep exercise for improving your mind-muscle connection because it produces a very intense peak contraction on your bicep. It sculpts your biceps more by targeting your long head.

4. Facing Away Cable Curl

one arm curl

A bayesian curl is performed on a cable pulley system and a single attachment. You will pick up the attachment and then face away from the pulley.

Stand a few feet in front and allow the cable to pull your arm back. As you begin the curl, you will lean forward and pull your arm forward until the elbow is flush with the body.

This takes advantage of the forward arm flexion as well as puts constant tension on your biceps. 

Why Facing Away Cable Curl: The one-arm cable curl is the perfect exercise to really work on those biceps, and in particular, the long (outer) head, which is responsible for giving the biceps that coveted peak.

5. Bent Over Concentration Curl

Arnold concentration curl

Stand with feet in a wide staggered stance. Bend forward perpendicular to the floor, make sure that you avoid rounding your back, and keep a strong spinal position when you bend down.

Keep your abs tight. Hold a dumbbell in your hand. Keep your arm hanging down with the other arm resting on top of your knee for added support.

Curl the dumbbell in a smooth arc to the top, squeeze the biceps, and then slowly return it to the full-arm extension. Ensure that elbow is positioned at the same point throughout the curl.

Why Bend Over Concentration Curl: Arnold says “it is one of the best means of peaking the bicep muscle”. This is a very strict movement but it is for height, not a definition, so use as much weight as you can handle. He says ”it is the excellent biceps exercise that gives the best bicep pump is the one that makes you feel tightness in your biceps muscles.”

6. Incline Dumbbell Curl

incline dumbbell curl

Position an incline bench at roughly 50-65 degrees, grab the dumbbell on both hands, and sit upright with your back flat against the pad.

Use a supinated (your palms up) grip, take a deep breath, and curl both dumbbells up toward your shoulders. When you fully curl up, pause for a beat, squeeze the biceps, and then slowly lower the dumbbells fully extend your arms, and repeat.

Note, that your elbow is positioned at the same point throughout the curl.

Why Incline Dumbbell Curl: The incline dumbbell curl elongates the negative portion of the dumbbell curl, creating a deeper stretch on the biceps muscle tissue.

How to Design Biceps Workout?

Perform these below two workout patterns twice per week during your training. Make sure you have at least 3 days of rest between each workout for optimal recovery and performance.

Weeks 1 to 3 are designed to build volume, endurance, and strength. It all leads up to Week 4. Week 4 will be a gauntlet of skin-tearing exercises that will force your muscles to burn and truly test whether you are worthy to wield such otherworldly arms.

Workout 1

ExercisesWeek 1Week 2Week 3Week 4
Dumbbell Biceps Curl3 sets of 12 reps4 sets of 10 reps4 sets of 12 reps4 sets of 12 reps
1 set of the same weight to failure.
Incline Dumbbell Curl3 sets of 12 reps4 sets of 10 reps4 sets of 12 reps3 sets of 20 reps
1 drop set to failure
Waiter Curl3 sets of 12 reps4 sets of 10 reps4 sets of 12 reps4 sets of 12 reps
Facing Away Cable Curl3 sets of 12 reps4 sets of 10 reps4 sets of 12 reps4 sets of 20 reps
last set with failure and slowly lowering the weight.

Workout 2

ExercisesWeek 1Week 2Week 3Week 4
Reverse Grip EZ Bar Curl3 sets of 12 reps4 sets of 10 reps4 sets of 12 reps4 sets of 12 reps
1 set of the same weight to failure.
Bent Over Concentration Curl3 sets of 12 reps4 sets of 10 reps4 sets of 12 reps3 sets of 20 reps
1 drop set to failure
Lying Overhead Cable Curl3 sets of 12 reps4 sets of 10 reps4 sets of 12 reps4 sets of 12 reps
Drag Curl3 sets of 12 reps4 sets of 10 reps4 sets of 12 reps4 sets of 20 reps
last set with failure and slowly lowering the weight.

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