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  1. #1
    Registered User bulkingitup's Avatar
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    Best type of curl for building a good bicep peak

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    OG of nothing PheNom9's Avatar
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    a good bicep peak is genetic. just focus on making them bigger. so barbell curl
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  3. #3
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Originally Posted by PheNom9 View Post
    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:

    - Close grip curls
    - Preacher curls
    - Hammer curls
    - Concerntration curls


    So performing these exercises will help you build a good "bicep peak" as they all place alot of stress on the bicep long-head (outer) which is the part of the bicep in which causes the peak.
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    Registered User J_Bo's Avatar
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    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.
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    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."
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    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Originally Posted by J_Bo View Post
    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.
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    Originally Posted by bulkingitup View Post
    title
    A free weight curl where there is an arc of resistance or a resistance curve, as opposed to a cable curl when the resistance has no curve.

    I still maintain that the classic standing bb curl is the best in that respect, though the spider curl is a personal favorite.

    I agree with db concentration curls (as suggested above), and also like to do standing or seated db curls where the db is rotated 1/4 turn during the movement.
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