Biceps

[Sonic9308]

Hey so i have a little question about the biceps, they are not bad but i'm trying to get it a good peak, when my arms are just hanging besides me, i don't have that "rainbow" shaped biceps you know what i mean? its pretty flat altough they are not so small. what excercise could help me to get them? i train them twice a week, i use barbell curl like a machine curl but there is no machine involved . dumbell raises and i'm thinking of putten an extra excercise to it hammer curl. so i do 2 exc. both 4 sets 12 reps, will it come eventually or is there any specific excercise that will give me a peak?
Thanks in advance guys.

Grtz

[terman1]

Hey so i have a little question about the biceps, they are not bad but i'm trying to get it a good peak, when my arms are just hanging besides me, i don't have that "rainbow" shaped biceps you know what i mean? its pretty flat altough they are not so small. what excercise could help me to get them? i train them twice a week, i use barbell curl like a machine curl but there is no machine involved . dumbell raises and i'm thinking of putten an extra excercise to it hammer curl. so i do 2 exc. both 4 sets 12 reps, will it come eventually or is there any specific excercise that will give me a peak?
Thanks in advance guys.

Grtz

Overall shape (peak) usually comes with a combination of size and lower body fat %. Keep your nutrition in check and work on progressive increases in weight and/or reps every time.

[Stj1034]

Im working on the same sort of thing. I had trouble even getting my biceps sore, but I just found a couple good exercises. I start with seated incline curls. (do not alternate) I find doing less weight and not alternating give a much beter burn and that is what I hear forces the tear. I then do either wide grip EZ bar, or Wide grip cable. I then try to islate at the end witha few concentration curls, or preacher. Try keeping less then 12 sets and less then 10 reps.

[MercTime]

the peak is genetic. If you have long flat biceps now, chances are as they get bigger, they will still be long and flat, but they will get fuller and still look impressive if you put in the work. If you are just starting to lift, then you may have a great peak, but just have not acquired enough mass for it to be pronounced yet. Regardless, just keep it up and them bi's will be swole soon enough

[jimmygonzalez]

Overall shape (peak) usually comes with a combination of size and lower body fat %. Keep your nutrition in check and work on progressive increases in weight and/or reps every time.

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the peak is genetic. If you have long flat biceps now, chances are as they get bigger, they will still be long and flat, but they will get fuller and still look impressive if you put in the work. If you are just starting to lift, then you may have a great peak, but just have not acquired enough mass for it to be pronounced yet. Regardless, just keep it up and them bi's will be swole soon enough

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also do weighted chin ups and a lot of rows besides isolations

[Tyciol]

The slope of the curve is dictated by the tendon lengths and attachment size, I'm not aware of any means of changing these things other than surgery. Building overall size will make the bicep go higher, but I don't know if the slope would actually change.

[Sonic9308]

ok thanks to all you guys. i got a better understanding now.

Grtz

[natetrig]

Hey so i have a little question about the biceps, they are not bad but i'm trying to get it a good peak, when my arms are just hanging besides me, i don't have that "rainbow" shaped biceps you know what i mean? its pretty flat altough they are not so small. what excercise could help me to get them? i train them twice a week, i use barbell curl like a machine curl but there is no machine involved . dumbell raises and i'm thinking of putten an extra excercise to it hammer curl. so i do 2 exc. both 4 sets 12 reps, will it come eventually or is there any specific excercise that will give me a peak?
Thanks in advance guys.

Grtz

Several things effect that, size, bf% as well as form. When you do your curls twist your wrist inward at the top of your curl for extra contraction.

[yesimsexy]

Biceps like most other muscles are shaped genetically but all muscles can get bigger thus making them more impressive. I have sorta the same shape to mine but I noticed that like others said....if you get your bf% down along with having some size to em...they should look pretty good. If you can hit the part of your bicep were the "cut" is between the delt and top part of your bi....it will show some good results too. A good exercise for this that I just recently started doing is a single arm low pulley cable curl.....stand out about 4 feet from the pulley....keep your arm stuck to your side and about 8-12 inches behind your hip (it will almost be like your doing a standing incline curl) curl it upward and squeeze with out moving your elbow forward

[mbarnes3382]

Not only lowering body fat, make sure you squeeze at the top of your curl.

[Sonic9308]

OK thank guys i'l keep all this in mind! either way i got better motivation about it now thanks.

Grtz