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Top Five Bicep Peak Workouts

By bulksupplementsdirect

Updated on Wednesday 14 July 2021

Big biceps are like the Holy Grail of workout regimes. They have been for a long time, and many of us hit the gym with a deep-rooted desire to build our guns for all to see.

But no matter how hard you try, you’re likely to encounter difficulties when you attempt to mould your bicep peaks. Some sources tell us that shaping your bicep peaks is genetic, and there’s little you can do about it.

But this isn’t accurate.

While your biceps, like other parts of your body, are largely shaped by genetics, there are specific exercises that you can do to target your bicep peaks purposely and build mass where you might have previously thought it impossible.

In this post, we introduce five tried and tested bicep peak exercises that will help you build mass in one of the most challenging areas of your body to do so. The exercises are as follows:

1] Spider curls.

2] High cable curls.

3] Incline curls.

4] Concentration curls.

5] Drag curls.

We introduce these exercises a little later on. But first, let’s look at what we mean by bicep peaks.

What are your bicep peaks?

Turning to the anatomical composition of your upper arm, there are three main muscles in your ‘anterior compartment.’ These are as follows:

1] Biceps brachii – Your biceps contain two ‘heads’ that begin at the front and rear of your shoulder before joining down at your elbow. These are sometimes referred to as the long and short heads, and it’s the former that is regarded as your bicep peak.

2] Brachialis – This is positioned underneath your biceps and serves as a bridge between the bones within your upper arm.

3] Coracobrachialis – This is the muscle by your shoulder, which enables the adduction of your upper arm and flexion of your shoulder joint.

Targeting the ‘long head’ of your bicep.

It’s little secret in the gym community that the long head, or peak of your biceps, is one of the most challenging muscles to train in your upper body. It is located on the outside of your arm, and the reason it’s difficult to isolate and train is due to its position. But how do you target your long head and achieve gains?

Well, studies have indicated that mechanical tension is the most significant determinant of increasing muscle size. Essentially, lifting more weight over a more extended period of time is the most effective way of increasing the size of your muscles. The long head of your bicep is no different. But due to its location, you need to perform exercises that target the head and enable you to bulk your bicep peaks.

Below are five exercises that bodybuilders have long been performing to see results in their bicep peaks.

Top five bicep peak workouts

#1 - Spider curls

One of the best things about spider curls is that they allow for a much greater range of motion and ensure your bicep peaks are under tension for a sustained period. To perform a spider curl, you need to set a bench at 45 degrees and lie face down. Then, grip your barbell with your palms facing up and with your arms shoulder-width apart. Begin by slowly curling the bar up before pausing at the top and squeezing your biceps. You then return the bar to its starting position.

#2 - High cable curls

High cable curls have long been a favorite exercise of bodybuilders and athletes alike. They’re an excellent way to work your upper torso, and they ensure your bicep peaks are targeted and worked to their full potential. Begin by standing tall between two high pulleys, and take the handles in each of your hands. Make sure your palms are facing inwards, and your upper arms are parallel to the floor. Once you’re in position, curl the handles inward until they are next to your ears. As your hands are by your ears, hold them in position and squeeze your biceps before slowly releasing them back to the starting position.

#3 - Incline curls

Incline curls help you achieve additional movement and stretch at the bottom of your curl, which ensures your bicep peaks are being tested. Adjusting your bench to a 60-degree angle will help you get this extra reach. To perform an incline curl, sit on your bench with your back straight and your abs tight. Pick up one weight in each hand with your palms up, and slowly lift them towards your shoulders. Make sure you’re only moving your lower arms, and when you reach your shoulders, pause and squeeze your biceps before returning to your starting position.

#4 - Concentration curls

The beauty of concentration curls is that they target your biceps brachii in isolation. Also, working your biceps one at a time means that your stronger side can’t overcompensate for your weaker arm, ensuring both biceps are worked to the max. To begin, sit on a bench so your knees are bent and your feet are flat on the floor. Pick up an appropriately weighted dumbbell and place the back of your upper arm on the inner part of your thigh. Then, slowly curl the weight upwards, moving only your forearms. Squeeze your biceps at the top of your motion, then slowly reduce to the starting position.

#5 - Drag curls

Performing drag curls are an excellent way to increase the size of your biceps, but it requires excellent form and control, so it might not be ideal for beginners. It emphasizes work on the outer portion of your biceps and is a perfect exercise for targeting your bicep peaks. Start by lifting a barbell in line with your upper thigh. Then, curl the weight up while bringing your elbows slightly back. You need to make sure the bar is in touch with your body the whole time, and you simply drag it up your body [hence its name!]. When you reach shoulders, be sure to squeeze extra hard and return the bar slowly to its starting position.

Top five bicep peak workouts – FAQs

How much weight do I need to lift to build my bicep peaks?

The best way to increase the size of your bicep peaks is to lift heavier weights over a prolonged period of time. Lots of reps of lower weights won’t necessarily get you the gains that you desire. If you opt for heavier weights, you should adjust your reps accordingly and go for between six and eight repetitions while making sure your form is perfect.

How many days a week should I train my bicep peaks

One of the reasons why people enjoy training their biceps is that they respond well to workouts. Providing your form is good; you can see results in a relatively short space of time. But one mistake people often make is that they overtrain their biceps, which is just as bad as undertraining them. The optimum training schedule for working your bicep peaks is up to three non-consecutive days in a week. This ensures your biceps have enough time to recover and grow during your rest days.

How do I avoid bad form when targeting my bicep peaks?

Form is perhaps the single most important part of weightlifting. If your form is poor, you won’t target the correct muscle groups, and you’re unlikely to see the results that you desire. To avoid bad form when targeting your bicep peaks, consider the following:

• Slow things down: Instead of rapidly executing your lifts, focus instead on slowly and surely lifting your weights and concentrate on what you’re doing. Slow and steady wins the race.

• Monitor your elbow: It’s common to see elbows flying all over the place when people are working their biceps. As a general rule, the position of your elbows shouldn’t move when performing a curl. If your elbows continue to move, it’s an indicator that you’re trying to lift too much.

• Isolate your exercises: Avoid using momentum in your shoulders or core to swing your weights into position. Keeping your core tight and maintaining a straight posture will ensure you perform your bicep exercises in isolation and means you will target the precise muscles that you intend.

The verdict – the top five bicep peak workouts.

Unfortunately, there’s no getting away from the fact that working on your bicep peaks is hard. And although genetics certainly play a part in defining your weightlifting capabilities, you shouldn’t use this as an excuse to neglect your bicep peaks altogether.

By performing the five exercises we’ve introduced in this post, you will begin to see results in your bicep peaks. But you must ensure that your form is perfect and you’re lifting the appropriate weight.

If you’re just starting out, there’s absolutely nothing wrong with seeking advice from a PT or other gym-goers who are more experienced than you.

Also, when you’re compiling your workout schedule, be sure to factor in rest days and never work your biceps on consecutive days. As you know, your muscles need time to recover and repair themselves, and the long head of the bicep, or peak, is no different.