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Anybody got any good excercises for bicep peak other than concentration curls for a bit of variety?
bicep peak
- Thread starter fallenangel
- Start date
Any curl that works the outer head of the bicep is going to best for peak. Keep in mind that you can improve your peak some by practicing contractions, but in the end I'm afraid to say that peak is somewhat determined by your genetics. Some people just have a better peak than others.
T
The Shadow
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Incline Curls
Hammers
Close grip bb curls
Hammers
Close grip bb curls
Not for sure how much you can build a peak...but you can isolate the biceps a lot more with certain exercises. I used to do supersets of standing bar curls and standing cable curls (from a low pulley).
I also used to love the double-arm standing cable curl (looks like you are giving a front double bic shot). They seemed to isolate just the bicep quite a bit and I could focus on contraction. With a mirror, it gave me a good idea of how I looked in a front double bic shot too...
B True
I also used to love the double-arm standing cable curl (looks like you are giving a front double bic shot). They seemed to isolate just the bicep quite a bit and I could focus on contraction. With a mirror, it gave me a good idea of how I looked in a front double bic shot too...
B True
rippedtrojan
New member
the shape of your peak is genetically determined. my genetics determined that my bicep peaks would be shitty. sucks for me.
Travbedaman
New member
Re: Not Really My Area Of Expertise But...
You can only make a muscle bigger not change the shape.
Arnold could of done nothing but pick his nose and he would of stil had huge peaked biceps....I think a good rule of thumb is to take training/dieting advise lightly from someone who has good genetics. Now if you got shit genes and you make great progress then I`m all ears.
Screwball said:
You can only make a muscle bigger not change the shape.
Arnold could of done nothing but pick his nose and he would of stil had huge peaked biceps....I think a good rule of thumb is to take training/dieting advise lightly from someone who has good genetics. Now if you got shit genes and you make great progress then I`m all ears.
My contribution to the evergoing peakdebate
EVEN if your biceps shape / peak is 100 procent genetic determined and that we could not choose to specificaly develope the inner or outer head etc.. i still THINK that the choice of your exercie makes a difference in the development of you muscle as a whole, and a full developed biceps hopefully has a nice peak to it.
For instance, i cannot get good biceps development from standing barbell curls as my form gets too sloppy (too much delt/ lower back involvement). However I do get get results from exercises that kind of keep my delts, elbow and torso in a fixed position so it's all biceps that does the work:
- larry scott curls
- lying cable curls to head
- seated alternate dumbell curls
- incline dumbell curls
- concentration curls
So MAYBE these exercises do not focus on your peak, but at least they take out the cheating and focus on the biceps as a whole.
If you have ez growing biceps like Arnold did than you might get good results from light concentration curls, otherwise you must find and exercise with heavier weight while still maintaing good form. I Think this exercise is:
- The Larry Scott curl with straight bar.
I still not rule out completely that to some minor degree some exercises could stress different heads of a muscle more than others, but i think the bottomline of a peaked biceps is:
GENETICS * APPLIED INTENSITY
where applied intensity = WEIGHT USED * FORM USED
EVEN if your biceps shape / peak is 100 procent genetic determined and that we could not choose to specificaly develope the inner or outer head etc.. i still THINK that the choice of your exercie makes a difference in the development of you muscle as a whole, and a full developed biceps hopefully has a nice peak to it.
For instance, i cannot get good biceps development from standing barbell curls as my form gets too sloppy (too much delt/ lower back involvement). However I do get get results from exercises that kind of keep my delts, elbow and torso in a fixed position so it's all biceps that does the work:
- larry scott curls
- lying cable curls to head
- seated alternate dumbell curls
- incline dumbell curls
- concentration curls
So MAYBE these exercises do not focus on your peak, but at least they take out the cheating and focus on the biceps as a whole.
If you have ez growing biceps like Arnold did than you might get good results from light concentration curls, otherwise you must find and exercise with heavier weight while still maintaing good form. I Think this exercise is:
- The Larry Scott curl with straight bar.
I still not rule out completely that to some minor degree some exercises could stress different heads of a muscle more than others, but i think the bottomline of a peaked biceps is:
GENETICS * APPLIED INTENSITY
where applied intensity = WEIGHT USED * FORM USED
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