Bicep Peaks

[Thate]

my peaks are shite imo

I've been focusing on the following:

spider curls (back side of preacher attachment)
concentration curls
standing overhead cable curls

What do you all do?

[Dawgpound_Hank]

Honestly, as long as you've been pumping iron - what, 20-25 years now - if you haven't built peaks by now, you won't. Sorry to be a downer my fellow Buckeye, just being real. I've done enough of all 3 of those exercises you listed for 5 guys over 40+ years of training, and my peaks are just "OK". Peaks are purely genetic (which of course need to be brought out via a stimulus/weight training). Arnold could have done ONLY barbell curls for his bis, and still had those insane peaks. Just look at his early photos as a teen and it's obvious how they stand out.

Now, how to increase the ILLUSION of having better peaks - get shredded. The leaner you are, the better they will appear to have more peak when flexed. You prolly already knew this though.

As for my routine, I train for max stimulation, not really trying to increase the peaks as I know that's impossible at this point. So currently I do:

EZ bar curls - 15, 12, 10*, 8*
DB hammer curls - 12, 10*, 8*
DB preacher curls - 2 sets of 21's*

* = worksets

[Dakota]

Tear your bicep, it will give you an exceptional peak. I don't recommend it.

[liftsiron]

Genetics dictate rather you have peaked biceps or not.

[Garrygb]

Just try training your biceps like Ronnie Coleman program. Always mix my exercises with his program. You can figure out with this via this simle review https://workoutme.com/biceps-workout

[therealj]

Add chin-ups and then more chin-ups and then vary your grip width and do more chin ups.

[therealj]

Genetics dictate rather you have peaked biceps or not.

This is sadly the truth, I wasn’t blessed with those shorter muscle bellies on the bi’s that peak easily.

[Thate]

I have to admit some of these responses have been life altering so for that I thank you


Jerky nailed it. I'm noticing it more since I took my conditioning to a different level this summer.

I am seeing better overall shape doing these lighter weight isolation exercises.

[Thate]

Add chin-ups and then more chin-ups and then vary your grip width and do more chin ups.

I never do chins because I consider it cheating on back

I will work in these and some of the other exercises mentioned above.

[therealj]

I never do chins because I consider it cheating on back

I will work in these and some of the other exercises mentioned above.

I made a goal of working in chins/pull ups and pushups into every single workout a few years back and it really did change the look of my muscles, rounder and more aesthetic looking in my opinion.

With the right grip you'll be able to really feel the biceps engaged more than your back, do them religiously for a couple months and I promise you'll like the results. I'm a huge advocate of bodyweight based movements. I rarely do actual "bicep" exercises.

[Garrygb]

This is list my favorite workout at home:
Two-Arms Triceps Extension
One-Arm Triceps Extension
Seated Triceps Extension
Triceps Kickback
Bent-Over One-Arm Triceps Extension
Lying Triceps Extension
Triceps Bench Press
My favorite list https://workoutme.com/tricep-workout...with-dumbbells

[Dawgpound_Hank]

This is list my favorite workout at home:
Two-Arms Triceps Extension
One-Arm Triceps Extension
Seated Triceps Extension
Triceps Kickback
Bent-Over One-Arm Triceps Extension
Lying Triceps Extension
Triceps Bench Press
What your favorite in this list?

OP is asking about biceps and you post every tricep exercise in the book. If you have a Q about triceps, please start your own thread about it.

[Garrygb]

If he wants normal biceps He needs to work on the triceps at first.

[Dawgpound_Hank]

If he wants normal biceps He needs to work on the triceps at first.

???

That makes no sense. Care to elaborate on your statement?

[legaljuicer]

My triceps need work but I have one hell of a peak on my biceps. I agree with Jerky. Garry's post makes no sense.