We all have parts of our bodies and specific muscle groups we want to improve, but instead of complaining about them, we should try to find solutions.

This is especially true for the biceps peak.

To build a biceps peak, we need to target the long head. This can be done with exercises that directly target the long head, subtle changes in hand position, and post-failure intensity boosters.

When we take a closer grip on a barbell and get a better stretch, such as when doing incline-bench dumbbell curls, the long head is emphasized over the short head.

The long head of the biceps is stretched on an incline bench. A muscle is able to generate more force when it is stretched to its full length.

Do your biceps look more like small hills than large mountains? The following text provides strategies and exercises to help you build bigger biceps.

Ways to achieving that bigger biceps peak

1. Train your biceps after a rest day

What are some tips to ensure you have a great workout? If you want to have a good workout, make sure you’re well-rested, have plenty of energy, and are mentally ready to push yourself.

More often than not, you will need a day away from the gym to recover, rather than spending late hours in a club.

Do your biceps first if they are your top priority after you have rested. The workout is usually only 30 minutes, so it is easy to keep up a high level of intensity throughout the workout. If you are working out your biceps and triceps at the same time, you may want to focus on your biceps first, since that is your main goal.

This means that you should not work out your arm muscles more than once every two days. A training split is when you space your back workout either two days before or two days after your arm day.

If you work your biceps on Mondays and back on Tuesdays, you might not give your arms enough time to recover, which could make it difficult to see results. Use rest days wisely and be careful when planning your back attack.

2. Train your biceps twice over the course of your split

It’s okay to train your biceps more than once over the course of your training split, as long as you don’t do it consecutively. This strategy is especially effective if you follow a longer split, for example five or six days.

The biceps are a small muscle group and recover quickly, so you can train them more often than larger muscle groups.

You should train your back muscles every third or fourth day, making sure not to train them immediately before or after a day dedicated to back muscles.

Choose two different biceps workouts to do on different days, rather than doing the same workout twice.

If you want to work on both the long and short heads, as well as the brachialis, you could do one mass-building workout that includes exercises for all of them. For another workout, you could focus specifically on the long head, doing a variety of moves with different grips and rep ranges.

You can use different advanced techniques in each workout, such as forced reps and negatives. The goal is to work the biceps in different ways to get the best results.

3. Do biceps after a back workout

If you want to fit in two biceps workouts per week, it might make sense to train them after working on your back.

Doing both the biceps and back together makes sense since they are both pulling muscles. However, you don’t want to train your biceps before your back.

Many people believe that the biceps are already worked out during back training, so they might as well finish the exercise. You want to avoid training biceps on consecutive days.

You should take a minimum of two days off between arm workouts, even if it’s just a small body part like the biceps.

4. Choose a superior mass-builder and use challenging weights

There’s no point in starting your workout with the wrong exercises. What makes a given exercise right or wrong? The amount of weight you can lift.

Multi-joint exercises are better for larger muscle groups, but there are only single-joint movements for biceps.

What is the best exercise to move the most weight? Here are two examples of exercises you could do: concentration curl or standing barbell curl.

The clear winner for the best exercise to start an arm workout is the standing barbell curl, but many guys still start their arm workouts with light exercises. It is not effective to do exercises early in your routine that are typically done later on. For example, it is ineffective to do reverse-grip press-downs early in your triceps routine, or do leg extensions first on leg day.

You can use pre-exhaustion as a method, but it shouldn’t be a regular part of your routine.

Some people curl standing up because it allows them to create momentum through their hips, which can help them keep going once they start to feel fatigued.

You shouldn’t use a heavy weight and start rocking back and forth on your rep, but after you’ve done a few reps with clean form, a bit of body English can help you get past a sticking point.

You only need to use a small amount of force to get past the point where you are stuck. If you use your back muscles too much when you move, you will hurt your lower back.

You should push yourself early in your routine when your energy levels are high. Choose a weight that is heavier than usual, in which you might only be able to do 6-8 reps.

5. Find ways to emphasize the long (outer) head

You’re able to use both biceps heads when completing the standing barbell curl effectively, making you stronger in this exercise. To put more emphasis on the long head, shift your grip inward and internally rotate your shoulders.

You should grip the barbell an inch or two inside shoulder width in order to better focus on the long head.

If you’re looking to work your biceps more efficiently, try using a closer grip and a wider grip when doing barbell curls. This will help you better target the different parts of your biceps. If you want to focus on the arms, you can’t just isolate one area. You have to shift the emphasis to that area.

Training tip

You will create greater tension on the biceps long head muscle by gripping the standing curl a few inches inside of shoulder width. This will result in a more defined peak when you flex your arm.

You can also target the long head with other methods. Incline-bench dumbbell curls stretch the long head well because your upper arms stay behind the plane of your body.

The long head can also be targeted with hammer curls and cable hammer curls, which not only target the long head but also the brachialis, a muscle that is located deeper than the biceps brachii but helps with elbow flexion and adding arm girth.

If you want to develop a bigger biceps peak, you should include exercises that put more stress on the long head in your workout routine.

Top exercises designed for bigger biceps

1. Bayesian curl

A Bayesian curl is a type of curl that you may have never done before. This exercise was originally popularized by Menno Henselmans. We can make small changes to specifically target the long head and develop nicer peaks.

First, lower a pulley to the bottom of a machine that has a horizontal beam with a pulley at each end, from which cables cross and support weight.

Step 1

Hold a cable in your hand with your palm facing up. Move a few steps closer so your arm is pulled behind your body. This stretches the long head, which adds tension to that portion.

Step 2

Complete the curl by bringing the cable handle to the front of your shoulder. Maintain the elbow position behind your body throughout the curl.

Your hands should not go above your lower chest.

Step 3

While still keeping your elbow back, slowly lower the cables down to the original starting position. Do an equal number of repetitions on each side for each set.

2. Barbell drag curl

The main distinction between regular barbell curls and drag curls is that your elbows are positioned further back in relation to your body. When we increase the stretch and tension on the long head of the bicep, we increase the amount of work it has to do.

Step 1

To perform this correctly, you’ll grab a loaded bar. You should take a closer grip when you are trying to target the long head.

Step 2

Beginning with the barbell in a position in front of your hips, curl it up while keeping it close to your body the entire time. Imagine that you are moving the bar up across your body. Your elbows will be in the right place if you keep them naturally back.

Step 3

Once you curl the bar up to chest level, slowly lower it back down and repeat for as many repetitions as you can. The weight you lift for regular bicep curls is probably too heavy for this exercise.

That’s perfectly normal for these first two exercises.

3. Incline dumbbell bicep curl

This exercise can be done with just a pair of dumbbells and positions the elbows behind the body. To set the bench at an incline, tilt it up to about 45 or 60 degrees. Grasp a dumbbell in each hand and lie on your back on an exercise mat with the weights resting on your thighs.

Your arms should be slightly behind your body when you start in this position. That’ll put the same stretch on the long head.

Step1

Keeping one dumbbell close to your body, curl it up towards your shoulder. As you lift your hand, turn it so that your pinky finger is pointing upward.

Step2

Lower your body slowly back down to the starting position, then switch to the other side and repeat the movement.

As you do this exercise, make sure not to use your shoulders by pushing your elbows forward at the end of the movement. This will help you to avoid resting on them.

While you exercise, keep your elbows and upper arms in the starting position. This will ensure that the long head stays stretched. If you want to, you can curl both arms together rather than alternating each rep.

4. Lying cable bicep curl

When you curl a cable, your forearm is at a disadvantage because it’s not parallel with the weight stack. If you want to use cables to build peak, you can use a technique that takes advantage of your forearm’s position. This bicep exercise is difficult to do with momentum, which is a good thing.

Start by positioning the pulley at the top of the cable cross. Attach a barbell to a low pulley and position a flat or decline bench under it.

Step 1

Place your hands on the bar with your palms facing downwards and your fingers close together. Lean back on the bench, and extend your arms straight up.

Step2

Curl the bar towards your forehead. This exercise provides another great benefit that you’ll notice right away. You cannot rest when you are at the peak of a contraction. No matter how close you bring the bar, the tension will stay on your biceps.

Keep your elbows and upper arms locked in position as you curl. Only your forearms and hands must move.

Step 3

Once you have lifted the bar to your forehead, extend your arms back to the starting position and repeat the exercise for the desired number of repetitions.

5. Alternating crossbody dumbbell curls (brachialis)

There is another muscle that, along with the long head, contributes to the appearance of a bicep peak and that is the brachialis. The triceps muscle is located behind the head and can help give the appearance of a higher bicep peak as it develops.

We are going to add alternating crossbody dumbbell curls to the routine to target the brachialis.

Step 1

First, hold two dumbbells in a neutral position at your sides. Angle your body forward so that your shoulder is no longer part of the movement; this will put more pressure on the brachialis.

Step 2

Start by curling the dumbbell up and across your body, working to bring it up to your opposite pec.

Step 3

Return the dumbbell to the starting position and repeat with the other arm. Go back and forth for reps.

6. Narrow-grip chin-ups

This exercise is great for developing your bicep peaks.

This means that your palms will be facing you as you lift yourself up. Chin-ups are a bit different than pull-ups since your hands will be facing you as you lift up. Your palms should face towards you rather than away from you.

When performing a chin-up, your hands will typically be closer together than when performing a pull-up. That’s especially true with this narrow variation.

Step 1

Your hands should be shoulder-width apart when you grab the pullup bar.

Step 2

Pull up until your chin goes above the bar.

Step 3

Slowly lower yourself down and repeat for reps. Pretty simple, but not easy.

If you cannot do a pull up, you can still work on your biceps by using a machine that will help you. You can also use resistance bands.

As you get stronger, you can gradually reduce the amount of help you’re getting until you’re able to do chin-ups on your own.

 

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About Rhoda ...

Rhoda is an award-winning dietitian, mature age model, and CEO of Sayvana Women.  

She is the creator of the Elegant Eating Solution, an affordable program that helps women avoid weight regain and feel great about themselves, without restrictive eating.

Elegant Eating is based on the science of protein leverage and follows the unique R.E.M.A.P approach to successful aging.

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