Your bicep ‘peak’ is the height that your biceps reach when you tense them. This is what really makes your arms look huge and is one of the surest ways to drop jaws. But just how do you go about getting arms that peak like Everest? This is the challenge that many bodybuilders face: even some athletes who have huge arms fail to get them to peak in a way that they want them to.
To get your biceps to peak, you need specific exercises that specifically add height. Read on to see five of the best choices as chosen by Rob Riches – a guy who really knows what he’s talking about when it comes to tall biceps!
Seated Bicep Curls
The first move that Rob recommends for training bicep peaks is the seated bicep curl. Here you sit on a weights bench with your arms hanging directly down then curl from there.
This has two benefits that are ideal for building big bicep peaks. For starters, it perfectly isolates the biceps and prevents you from using momentum or any other muscle groups in order to help you through the movement. Secondly, it increases the range of motion by allowing you to completely straighten your arm – this results in longer biceps that bunch up more for a taller peak.
Single Arm Preacher Curls
A single arm preacher curl uses a preacher bench to once again completely isolate the bicep. This keeps your body and upper arm completely still which forces you to entirely rely on your bicep.
Incline Bench Barbell Curls
Incline bench barbell curls involve lying face down on an incline bench, with your arms dangling down directly on either side. This not only once again isolates the biceps but it also changes the direction of the weight which changes the angle of the resistance and thus increases the resistance through the full range of motion.
Concentration Curls
Concentration curls are a classic isolation movement. Here you sit on a weight bench with your legs apart and rest your upper arm on your knee. This lets you curl again without any assistance from your other muscles or momentum.
High Cable Pulls
High cable pulls are a slightly more unusual movement that rely on a cable pulley machine. Here you stand in the middle of a cable pulley machine normally used for pec flyes and positioned to be around shoulder height.
From here, you then hold the handles with outstretched arms and an underhand grip. Then curl the handles inwards towards your head. A variation of this move can be performed where you curl the weights at chest height.
Throughout both movements, you need to make sure that you keep your upper arms still and curl by pivoting only at your elbows.
Once again this will isolate the biceps entirely, while the cables will ensure that tension is maintained throughout the entire range of motion. Unlike a regular bicep curl the movement will get harder as you reach the end of each repetition.
Incorporate these movements into your routine and in no time your biceps will be reaching for the sky!
