If you have a “show piece” muscle it’s likely to be the biceps. That’s the muscle everyone flexes when someone challenges them to “make a muscle.” The shape of this muscle can really contribute to the impressiveness of your arms even more than sheer size. Nothing makes your arms look better than a biceps peak.
Like any other muscle, it takes the right exercises to develop a biceps peak. These movements will focus more on a peak contraction as opposed to just moving lots of weight. Add one of these peaking exercises at the end of your biceps workout and watch that peak grow!
Concentration Curls – This is the premier movement for developing a biceps peak. You can perform it standing or seated. If you choose standing, bend over at the waist with your free arm supported on your leg. Hold a dumbbell in your other hand with the palm facing in so the wrist is supinated. Keeping your elbow stable and your upper arm perpendicular to the floor, slowly curl the dumbbell up to your shoulder, flexing your biceps at the top. Use an amount of weight that lets you focus on the muscle while still maintaining perfect form.
You can also do concentration curls while seated. Placing your elbow firmly against your inner thigh, bend over at the waist and slowly curl the dumbbell up. With this version, your arm is stabilized with the elbow of your curling arm against your thigh. The standing version requires more concentration.
Preacher Curls – Although the preacher curl exercise is known for developing the lower area of the biceps, it can be modified to focus more on a peak. Using the steep end of the preacher curl bench, drape your upper arms over top and curl the dumbbell or barbell slowly up, feeling the peak contraction in your biceps at the top of the movement. As with the concentration curl, use a moderate resistance that allows you to really feel the muscle peak contract.
Lying Cable Curls – Position a flat exercise bench under a cable apparatus with a straight bar attached. Grab the bar with a moderately close grip and lie on your back atop the bench. With the elbows of both arms facing the ceiling, slowly curl the bar down to your forehead. Maintain elbow position throughout the exercise to better feel the biceps peak contract at the completion of each rep.