a good bicep peak is genetic. just focus on making them bigger. so barbell curl
The bicep peak is somewhat genetic but can also be achived through way of training.
The bicep is made up of two heads the long-head (outer) and also the short-head (inner) when tensing the biceps, the long-head (outer) actually rises up and sits ontop/above the short-head (inner) this is what actually creates the bicep peak.
So muscle hypertrophy in the bicep long-head (outer) will result in a good bicep peak.
Exercises which place more stress on the biceps long-head (outer) are exercises such as:
Try open-handed db static holds / concentration curl. Put DB handle between your middle and ring fingers, and then curl it to opposite pec or chin and hold for 3 seconds @ top of rep (touching pec or chin). Each rep should be slow (about 6 - 7 secs) and do about 5-8 reps per set. Angle in your elbow shoukd be less than 90 degrees at top of rep, and forearm should be slightly above parallel to floor.
"To get where you want to be, you have to train like you want to get there."
The best thing to do is whatever exercise adds the most size. All you can really do is build the muscle bigger... not the peak itself.
The bicep muscle does have two heads though, one of the heads is which creates the bicep peak effect, so performing exercises which have more emphasis on the certian head will result in a better hypertrophy response for that muscle head resulting in a better bicep peak.
Bicep long-head (outer) = Peak
Bicep short-head (inner) = Mass
Close grip curls have more emphasis on the long-head where as wide grip curls have more emphasis on the short-head.
✔ ISSA Certified Personal Trainer, Fitness Model & Sponsored Athlete!
✔ Personalized Meal Plans & Workout Programs for Males & Females! (PM me for details)
✔ 12 WEEK TRANSFORMATION PROGRAM NOW AVAILABLE! (PM me for details)
✔ Follow me on FaceBook (Search: Josef Rakich Fitness)
✔ Follow me on Instagram (@JosefRakich)
✔ Subscribe to my Youtube Channel for Workout Vids (Search: Josef Rakich)