5 BEST EXERCISES FOR BICEPS PEAK

2 BEST EXERCISES FOR BICEPS PEAK : PRO TIP

The biceps is the NUMBER 1 showing off muscle. It will allow your physique to shine in front of everyone. And also building a well-shaped, and prominent bicep peak seems to be a priority for many lifters. So here I will tell you, why you are not able to build your biceps peak. What are you doing wrong? Tell you the best exercises for biceps peak, and share two secret tips to get bigger and better bicep peak.

First of all, you need to know about the anatomy of the bicep muscle. So here we go.

 

BICEPS ANATOMY

The biceps is a large muscle that lies on the front of the upper arm between the shoulder and the elbow. The biceps muscle is made up of two muscles BICEPS BRACHII and BRACHIALIS. The biceps muscle is a two-headed muscle consisting of long head and short head. The long head is located laterally on the arm (or more on the outside). The short head is located medially on the arm (or more on the inside).




EXERCISES FOR BICEPS PEAK

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When we flex our arm short head is what makes up the width or thickness of the biceps, well that is true. And long head is what makes that peak in the bicep. When we look from the back only head visible is long head people also say that as bicep peak. So everybody trains their long head and short head, but still not getting the biceps peak you want as a result. And when you do not see results you will start blaming your  genetics. But blaming your own genetics is not the solution. So what you are doing wrong here? Let's find out.




EXERCISES FOR BICEPS PEAK

 

 

WHAT YOU ARE DOING WRONG?

Usually, people keep training their short and long head, but forget about the BRACHIALIS muscle. The brachialis is a muscle in the upper arm that flexes the elbow joint. It lies deeper than the biceps brachii. The brachialis is the prime mover of elbow flexion. While the biceps brachii appears as a large anterior bulge on the arm and commands considerable interest among bodybuilders, the brachialis underlying it actually generates about 50% more power and is thus the prime mover of elbow flexion.

So you need to train brachialis muscle, when your brachialis muscle starts growing it will physically pushes up your long head by which you can clearly see height of your bicep increases gradually and creating the illusion of bigger biceps peak. Many people thinks that CONCENTRATION CURLS can built your biceps peak. But the truth is it is just a different angle to hit your BICEP BRACHII.

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Except brachialis you also need to prioritize your long head not only essential for that peak but also helps create fuller biceps that look more balanced and developed from all angles.

EXERCISES FOR BICEPS PEAK

So the exercise by which you can hit your brachialis are:

 

1. REVERSE CURLS

Now some people know about this exercise to build their biceps peak, they hit reverse curls with straight barbell. But the problem of hitting reverse curls with a straight barbell is that the range of motion becomes limited. So to increase the range of motion you need to hit reverse curls with " E-Z BAR ".

2. DUMBBELL CURLS

EXERCISES FOR BICEP PEAK



Now you might be thinking that dumbbell curls are very common bicep exercise almost everyone hit dumbbell curls, what's new in this. Our biceps don't only function just as elbow flexion, it also works as supination(twisting). So here you need to hit the dumbbell curls with twisting your wrist at top of the flexion(while squeezing) as shown in picture above.

And the exercises to train your long head are:

1. Inclined Dumbbell Curls

EXERCISES FOR BICEPS PEAK

In this exercise our shoulder is in hyper extension position so when we hit inclined dumbbell curls our long head gets activated. Many researches shown that this is the best exercise for activation of long head of biceps.

2. Preacher Curls

EXERCISES FOR BICEP PEAK

3. Close Grip E-Z Bar Curls

EXERCISES FOR BICEPS PEAK

For any query and to know more exercises for biceps peak, please do write in comments or you can

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