Looking for a peak

[BaSsSiKk]

What are the recommended exercises for a peak on the biceps that can be done at home. So purely dumbbells, barbells and bench ??

[phuz]

dumbbells but when you approach the full contraction, twist your wrists so that your thumbs are out as far as they can go. then hold this squeeze. don't bring the dumbbell the entire way up as it takes tension off the bicep and puts it on the shoulder.

[psychowolverine]

concentration curls

[AFIrensde]

for biceps peak, train with dumbells on an incline bench, let your arms hang straight down and curl the weight up as you do turn your wrist so your pinkies out ward as far as you can. hold this peak contraction for a second then lower slowly.

your right hand should turn counterclockwise and your left clockwise. The purpose of your bicep is not only to flex your arm at the elbow but to supinate the wrist (turn outward) most people dont know this. to test it hold your forearm out parallel to the floor, palms down, elbow at 90 degrees and flex your bicep, then while holding the flex rotate your hand at the wrist until your palm is facing upward...your biceps peak shows up.

this technique (plus freaky genetics) is how arnold built his MASSIVE peaks.

your upper arms should be perpendicular to the ground at all times, if they are not, lower the weight and get the form down. (this applies to ALL biceps exercises except cheat curls)

biceps peak comes with good form.

also, barbel curls with hands closer than shoulder width hits the peak hard.

[jmusclehead]

What are the recommended exercises for a peak on the biceps that can be done at home. So purely dumbbells, barbells and bench ??

Spider curls, concentration curls and top ROM curls will all help the peak even though your genetics will be the ultimate determining factor.

[Tyciol]

You should be bringing the dumbell up all the way and making a peak contraction. I understand why there's a misunderstanding. The elbow should not come forward or up, this is what takes tension off the biceps. Even if part of the biceps helps to raise the shoulder, it's largely the anterior delts doing it, and whatever small part the biceps play is counteracted by the angle of force change lessening elbow flexion tension.