WHAT EXERCISES TO FOCUS ON TO GET PEAKY BICEPS

What Exercises to Focus on to Get Peaky Biceps

How to get peaky biceps is something bodybuilders have been asking since the beginning of the sport. It’s most important to understand what exercises to focus on when training if you want to know how to get peaky biceps.

It’s one thing to train your biceps hard and regularly but you need to concentrate on a certain area of your arms to emphasize the biceps peak. The following article points out what specific bicep movements you need to perform to help you get peaky biceps.

GET PEAKY BICEPS WITH THESE GENIUS TECHNIQUES

TRAIN INNER AND OUTER HEAD OF THE BICEPS

If you’ve been considering how to get peaky biceps but haven’t had much luck, perhaps you’ve been concentrating too much on the inner head of your biceps and not enough on the outer head, which will give you the peaky biceps you’re looking for. Training the inner head of the biceps is still important but by training the outer head of the biceps you’ll target the peaky outer head.

WIDE GRIP STANDING BARBELL CURLS

Performing wide grip standing barbell curls slowly and really squeezing your biceps at the top of the movement is one very effective way to get peaky biceps and a good overall mass builder for the arms.

DUMBBELL CONCENTRATION CURL

The dumbbell concentration curl was a big favourite of Arnold when he was training for peaky biceps and that’s exactly what Arnold got from performing regular sets of dumbbell concentration curls, among other exercises for blasting his massive arms. You can hold the dumbbell while standing up and leaning over or by sitting on the end of a bench and curling the dumbbell up while resting the back of your triceps on your inner leg.

CABLE CONCENTRATION CURLS

Cable concentration curls are another alternative to dumbbell curls, and by using the cable instead of the dumbbell on occasion you change the angle at which your biceps feel the resistance and this hits slightly different parts of your outer biceps and is ideal to stimulate new growth for peaky biceps.

WIDE GRIP STRAIGHT BAR PREACHER CURLS

The wide grip straight bar preacher curls on the preacher bench are another useful way to target the all-important outer biceps head and force the peak of your biceps upwards. You can perform this exercise on either a standing or seated preacher bench and is another valuable exercise regarding how to get peaky biceps.

If you’ve been pondering how to get peaky biceps don’t forget to target the outer head of your biceps with any of the above mentioned peaky biceps exercises. You’ll still need to perform your regular exercises for the inner biceps head but targeting both heads of your biceps allows you to stimulate your biceps for maximum growth and size.

ANTHONY HILL, FOUNDER

Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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