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  1. #1
    Registered User Fitcollegechick's Avatar
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    Need help increasing my peak on my biceps!

    I have been stuck around 9 for a while I want to get that extra bulge up top! Any suggestions would be great. I want to give my bf a run for his money in arm wrestling haha.
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  2. #2
    Registered User Jfitz427's Avatar
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    Originally Posted by Fitcollegechick View Post
    I have been stuck around 9 for a while I want to get that extra bulge up top! Any suggestions would be great. I want to give my bf a run for his money in arm wrestling haha.
    wide grip bb or ez bar curls or incline db curls can help the peak but peak is mostly a genetic thing
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  3. #3
    Registered User Fitcollegechick's Avatar
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    Originally Posted by Jfitz427 View Post
    wide grip bb or ez bar curls or incline db curls can help the peak but peak is mostly a genetic thing
    I have been doing wide grip pull-ups. But thanks for the suggestion.
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  4. #4
    Registered User Jfitz427's Avatar
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    Originally Posted by Fitcollegechick View Post
    I have been doing wide grip pull-ups. But thanks for the suggestion.
    thats a great exercise but mostly for your back but it does hit arms to but if you want to specifically work on your biceps do underhand with a closer grip chinups or the other exercises I suggested
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  5. #5
    Phat benjobb's Avatar
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    That's genetic, the shape can't be changed. But if you want good bicep development, try to train it for it's two functions: pronation (turning) and flexion of the elbow. Pull-ups, which hit the biceps, are primarily a back workout. For pronation, maybe do rotating alternating bicep curls (reverse grip at the bottom, regular grip at the top) and for flexion, any regular bicep curls (incline curls are my favorite).
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  6. #6
    Registered User TrimLines's Avatar
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    Shape cant be changed but your best bet is hitting the brachialis muscle beneath the bicep to give it a little extra lift. Increase the size of the brachialis and the bicep will naturally pop up more
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  7. #7
    IFBB Pro Physique maiseu's Avatar
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    try spider curls on incline bench lying facedown, or drag curls on smith machine.
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  8. #8
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    Originally Posted by Fitcollegechick View Post
    I have been doing wide grip pull-ups. But thanks for the suggestion.
    How's that working for ya?
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  9. #9
    Registered User Fitcollegechick's Avatar
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    Originally Posted by adamdavidson47 View Post
    How's that working for ya?
    It's my everyday start to my workout try to do 3 sets to failure 8-10 usually back has seen significant improvement.
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