What do you do to get a bicep peak? Is it mainly genetics?

[strong island]

The peak is actually the outer head of the bicep.

Can you train it directly? Not sure...but the following exercise really kills the outter head for me(at least it feels that way.)


Put a flat bench in front of a high pulley. Attatch a short bar or curling bar to the pulley.

Now lie on the bench with your head towards the rack. If you work out alone you have to grab the bar and work your way down..if with a partner, have him hand it to you. Now curl the bar to your forehead and SQUEEZE THE MUSCLE. You can really feel these. Get a nice close grip.


Picture it like skullcrushers but reversed. You can go really heavy with these..the best way is to think of it as pulling yourself towards the bar.

Great exercise...I do it every bi workout.

 

[strong island]

I've been doing concentration curls while sitting on a bench and placing my arm between my legs but, not resting it on my leg. Pretty much just letting it hang there. I use a light weight & bring it up then hold a tight flex for about 2 seonds then slowly bring it back down for 3 sets of 15 at the end of my bicep workout. My arms are smoked by the time I get to it & that takes me over the edge. I've been at it for going on 2 moths & although it hasn't so much as changed the shape of muscle it does give my existing peak a tighter more full look but, only when it's flexed. Just my $.02

Yes..definitely. Arnold did those in pumping iron. I do normal concentration curls first in my workout sometimes. Especially before Barbell curls.

For me barbell curls SUCK first in a bi workout. I never get a great pump JUST in my bis. I like doing drop sets later on in the workout.