03-06-2010, 05:25 PM #1
03-06-2010, 05:27 PM #2
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03-06-2010, 08:55 PM #3
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.
03-06-2010, 08:58 PM #4
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03-06-2010, 09:06 PM #5
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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."
03-06-2010, 09:13 PM #6
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.
03-06-2010, 09:16 PM #7
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.Time To Re-Schedule
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