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

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Rating: 4.0; Vote: 1

t be further from the truth. If you want to get bigger biceps and more noticeable biceps peaks you need to train the long head of the biceps and change the way you do most of your bicep exercises. In this video, I-m going to show you the 5 best ways to build biceps peaks that stand at attention and get people to notice. First, you have to make sure that you supinate your wrist fully when performing any biceps workout or exercises. The complete contraction offered by supinating your wrist allows you to generate a strength of muscle contraction that you are unable to do otherwise. With the long head of the biceps at a mechanically better advantage to do this, you will target this head even more by doing so. Next, you want to be sure that you understand how your grip width will impact your biceps peaks. To start, you have to realize that the long head of the biceps is the one that is responsible for the height of your peak. This can be preferentially hit by keeping your grip narrow on barbell curls or any other biceps exercises. By narrowing your grip and holding your elbows close to the body you will be able to shift the focus to the outside of the biceps muscle more and therefore get more out of that long head. Third thing you want to do when trying to build bigger biceps peaks is choose exercises that place the long head on stretch by positioning the arm behind the body. This happens very naturally with exercises like the incline dumbbell curl and the barbell drag curl. If you keep the arm behind the body at some point during the exercise, you will put the long head on stretch by virtue of the fact that it is the only head that crosses the shoulder joint. Fourth, you can actually make the biceps muscle more prominent by training the muscle that lays beneath it; the brachialis. This muscle wraps around the humerus and is positioned underneath the two heads of the biceps. That said, it can be most visibly seen when looked at from behind as it situates between the triceps lateral head and the long head of the biceps. Build this muscle up and you will effectively push up the overlaying muscle group and get a fuller upper arm. Finally, if you want to build big biceps peaks you have to try to minimize the contribution of the forearm to your biceps exercises. For instance, when you are doing barbell curls, the tendency is to cheat the weight up by allowing the wrist to curl as you lift the weight. This engages the muscles of the forearm and diminishes the work that the biceps are doing. Over time, this will lead to less strength in the biceps and less bicep peak and size overall. For a complete program that puts the science back in strength and arm training, be sure to head to and get the 6 week Ultimate Arm workout program. Of course, you never ignore the rest of your body and neither does this workout plan. Hit your entire body while adding significant size to your arms using the latest in science based arm training
Date: 2022-04-22

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Comments and reviews: 10

Rubbersoul
Brad Schoenfeld needs to be educated on this matter! He denies that you can target the biceps peak. According to him, it's bro science, a myth, bla, bla, bla. And, being Mr. Muscle Hypertrophy with his PhD, people take his word as the gospel. Yet would he deny that one can target the various heads of the deltoids or the upper and lower portions of the chest? Of course not! So what makes the biceps different in his mind then? Doesn't make sense to my non-PhD mind! I'll listen to people like Jeff, thank you very much!
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Kyle
Honestly thank you for this one. I am 5 ft 5 with 19 inch arms but ive always felt my bicep peak sucks. My brachialis is good as i like Hammer Curls and my biceps are definitely thick but not tall. great from the front but always felt lacking from the side and front. I havent done much bicep work without my arms being lined up with my shoulders. And ive normally kept my wrist straight. I'm going to change it up for a bit and hope it helps!
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Blake
Anytime I have a question about weightlifting/fitness/exercise selection/form/etc. Jeff always has the answer. Dude is a beast with soooo much knowledge. Athlean-X is my go to everytime. Wish I had found it way earlier.
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RumpelstillKills
I have lanky ass arms, super long. I am strong at curls but biceps just won't grow. There are people lifting half as me with twice the size on their peak. Explain that. Bummer.
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DeZiRe
Why are you getting lean?
To impress girls
For my sport
-I-m doing a bodybuilding show soon-
-Jeff: so I can be my own anatomy scheme and draw markers all over my body-
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Sam
Jeff man i Love The Hard you You put on Your Videos and The Hard work you Do i been watching for a while your Videos Are helpful i am getting better Day by Day --
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Abdullah
Love the explanation and the demos. Your exercises (on other videos) actually helped relieve me of back pain the doctors said would never go. Thank you -
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Ferricity
That wrist tip works but it feels dangerous. Been working out for 3 months tried this and it feels like im gonna have carpal tunnel
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Jon
Mr. Athlean X guy. you have awesome biceps. pray mine look like yours. mine ate set -in- my arm but not -on- if you know what I mean.
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timripple
so would it be most beneficial to perform the majority of incline curls in a supinated or neutral position, or mix of both?
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