The peak of the bicep is generally referred to as the front lower portion, the part which peaks out of a t-shirt and can signify a well formed, big arm. I hear from guys all the time how they have problems developing peaks on their arms, but I think if you make just one or two tweaks to your workout program, this elusive “holy grail” of bodybuilding doesn’t have to be so elusive after all.
With one modification to grip (that most guys I see in the gym are NOT doing) the so called genetics that determine biceps peaks can become an excuse that doesn’t hold water. It’s quite possible to develop much more athletic looking arms…think Terrell Owens biceps…by doing some common everyday biceps exercises with a slight twist and modification to the form.
This one modification to form will start to literally reshape your biceps and give you arms that you thought were only reserved for the guys that do biceps workouts 5 times a week (Don’t do this guys…by the way!). Let me show you how to tweak your current biceps routine to build mountainous peaks on your arms in no time.
Celebrity fitness trainer and Men’s Fitness Magazine writer Jeff Cavaliere shows you how to build shirt splitting biceps with just a few classic exercises that are tweaked to increase their effectiveness tenfold! As only you could expect from AthLEAN-X, we take the ever boring routines that you are tired of watching elsewhere on youtube and make them not only more interesting…but results getting! Visit and get your complete AthLEAN-X Training System today!
An added tip to this bicep dumbell workout is to perform these curls in a hammer curl fashion, that is palms facing to the side, as opposed to facing up. This seems to target the peak even more specifically. By adding both regular and hammer curl you can increase variety in your killer peak bicep dumbell workout.
26 comments
My biceps look very cut only when I'm flexing. How do I get that relaxed cut look?
I love preachers..but they give me terrible forearm pain(in the bones) that lasts for days. I try to do them only once a week now instead of my normal twice a week.
lose fat around your biceps
Can i use a tricep bar for my biceps?
you cant build a bigger peak with any exercise you moron. It's genetics.. You can only make the muscle bigger, stick to mass building
wouldnt this put alot of strain on the wrists? the pull up part im ok with but the dumbbell sections seems to be strenuous for the wrist..and my wrists are already sometimes kinda f'ed up
You have some beautiful biceps. No homo
wouldn't this trigger wrist problems, especially when doing it with a barbell
Much safer to do this with seated concentration curls then to stand and do them with dumbell curls.
The movement's been around since at least the '70's [old school lifters will tell you to hold the dumbell like a 'plate of spaghetti' … but it's not designed for heavy weight, as it puts your tendons and wrists at risk if you are not in control of the weight.
Gonna try that grip…ty
@nyc21115 I do concentration curls…10lbs 3000X's but gonna try that grip
Drop BF and do any elbow flexion workout and your biceps will get bigger…no need to annihilate your wrist!
Never thought of using a toaster as a dumbell before!
Hey jeff, I love your videos!!! i have tendonitis in my wrists And i usually encounter "bad pain" related to that, when I have my tendons in my forearms being stretched as my arms are pulling…. it's that counter tension that inflames my forearms. I noticed it's hard for me to do bicep curls without curling my wrists a lil too… any advice for getting my wrists strong enough, to give my biceps the peaks they deserve?
lmfao
amazing biceps
This isn't going to focus on the peak of your biceps! What this exercise is going to do is build you bigger biceps.. which in turn will give you a bigger peak, that's how it works. Think about it, a bicep peak is just a flexed bicep.. how an earth do you expect to build a bigger peak, without building all round mass on your biceps? or visa versa.
Biceps peak is more obvious when the forearm is supinated and that's common sense. But some guys have obvious biceps peaks even when the forearm is half-prone. Does anyone have any idea how to bring up the peak even when the forearm is half pronated? I guess it's partially related to body fat and genetics.
7 years ago you still have shirt
is this bad for the wrists
Wtf this video is almost 9 years old but the quality makes you think like it's from the 80s
Drag curl at the end of ever set. This will add additional reps, but who's counting.
10 Years!😰
I can assure you all this TIP worked for me. 🙏🏻🙏🙏
still watching in 2020 ? 🙂
Who is seeing this video after 11 years