When it comes to bicep training, the general lifting approach is quite similar. Any movement that involves elbow flexion will work the biceps to different degrees. Repeated elbow flexion movements against resistance will improve the strength and size of the biceps.
Having big bicep peaks is a desirable trait among many gymgoers and fitness athletes alike. While some of this is determined by genetics, using a correct training approach can help.
To help you grow big peaks, we discuss the seven best bicep peak exercises. We look at exercise techniques, the programming used, and the beneficial applications.
Best Exercises For Bicep Peak
These are the seven best bicep peak exercises to focus on in 2024. They help to build strong and noticeable biceps that look good and perform well.
- Dumbbell Concentration Curl.
- Dumbbell Hammer Curl.
- Dumbbell Cross-Body Hammer Curl.
- Dumbbell Preacher Curl.
- Cable Preacher Curl.
- Pull-Up.
- Chin-Up.
We’ve chosen them as they work the biceps from several angles and offer a host of different workout challenges.
Best Bicep Peak Exercises To Try
The movements below are the seven best bicep peak exercises to build big biceps in 2024. They can be performed in any order.
Dumbbell Concentration Curl
Dumbbell concentration curls use the traditional curling motion but with one key difference. As you lean forward, your thighs act as elbow supports, reducing shoulder involvement and isolating the biceps.
The primary mover is your biceps short head. Secondary movers include your biceps long head, brachialis, and wrist flexors.
Alongside being easy to perform, they provide targeted biceps short-head isolation. Dumbbell concentration curls help enhance athletic performance, improve aesthetics, and increase elbow range of motion.
How To Do
- Sit at the front of a flat bench with a suitable dumbbell weight in front of you.
- Your feet should be wider than shoulder-width with your arms in between them.
- Inhale and engage your core. Lean forward while keeping a neutral back. Pick the dumbbell up with your right hand.
- Bring your right elbow against your right hip. Your left hand should be resting on your other leg.
- Looking at the dumbbell, exhale and curl it towards your chest by flexing your elbow.
- Pause briefly at the top position. Inhale and return to the starting position.
- Repeat using the other arm for the stated reps.
Tips
- Ensure your non-working hand is on your hip for added stability.
- Keep your core engaged throughout to minimize lower back stress when leaning slightly forward.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3-4 | 8–10 |
| Endurance Training | 3-4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Hammer Curl
Dumbbell hammer curls use exactly the same curling motion as the normal dumbbell curl. However, you perform the curls with a neutral grip position, with your palms facing in. Doing this shifts more of the emphasis onto the brachialis muscle and biceps long head.
When performed correctly, this helps with bicep thickness, improving the appearance and peak of the biceps. The primary movers are your biceps long heads, brachialis, and brachioradialis. Secondary movers include the biceps short heads, and wrist extensors.
How To Do
- Stand with your feet shoulder-width apart with your hips facing forward. Hold a dumbbell in each hand using a neutral grip, palms facing in.
- Keep your chest up and head facing forward throughout the movement. Your arms should be against your sides with your elbows tucked in.
- Inhale and engage your core. Exhale and curl the dumbbells to shoulder height by flexing your elbows.
- Pause briefly at the top position. Inhale and bring the dumbbells back to the starting position under control.
Tips
- Keep your elbows still as you curl the weights. Your forearms should be the only movers.
- Grasp the dumbbells firmly to ensure they don’t slide down as you hold them using a neutral grip.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3-4 | 8–10 |
| Endurance Training | 3-4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Cross-Body Hammer Curl
Dumbbell cross-body hammer curls use an adapted dumbbell hammer curl movement. As the name suggests, you bring the dumbbells across your body instead of in front of you. This gives you an alternative exercise to target the brachialis and improve bicep thickness.
The primary movers are the biceps short heads and wrist extensors. The secondary movers are the biceps long heads.
Holding the dumbbells using a neutral grip improves bicep thickness and grip strength. This can translate to better performance in compound pulling lifts like the deadlift. Other benefits include improved arm functionality, strength, and muscular endurance.
How To Do
- Take a pair of suitable dumbbells from a weight rack. Stand with your feet shoulder-width apart. Your chest should be up, and your head and hips should be facing forward.
- Ensure your arms are by your sides with your elbows tucked in. Grip the dumbbells using a neutral grip, palms facing in.
- Inhale and engage your core. Exhale and flex your elbow to bring one dumbbell toward your opposite shoulder. It should stay as close to your body as possible.
- Pause briefly at the top position when it reaches chest height.
- Inhale and bring the dumbbell back to the starting position under control. Repeat the same movement pattern with the other arm.
Tips
- Ensure the dumbbells come straight across your body rather than out.
- If you notice your shoulders moving, lower the weight and reassess.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3-4 | 8–10 |
| Endurance Training | 3-4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Preacher Curl
Dumbbell preacher curls use a normal curling motion but are performed on an angled preacher bench. This upper arm support eliminates potential shoulder involvement, further isolating the biceps.
Because of the targeted exercise stimulus, dumbbell preacher curls are a great way to enhance the bicep peaks. Working each arm individually also helps to address potential muscular imbalances that may result if one arm is stronger.
The primary movers are the biceps short heads. Secondary movers are the biceps long heads, brachialis, and wrist flexors.
How To Do
- Adjust the preacher seat height so your feet are flat on the floor. Your chest should be against the pad when seated.
- Take a pair of suitable dumbbells from the weight rack and sit on the preacher seat. Extend your arms until they’re flat against the preacher pad.
- Your chest should be up with your head facing forward. Your arms should remain tucked into your body.
- Inhale and engage your core. Exhale and curl the dumbbells to shoulder height. Pause briefly at the top position, squeezing both biceps.
- Inhale and bring the dumbbells back to the starting position under control.
Tips
- Ensure your upper arms stay against the preacher bench throughout the movement. This ensures targeted muscle isolation.
- Both dumbbells should move at the same tempo throughout the movement. Ensure they reach the top and bottom positions together.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3-4 | 8–10 |
| Endurance Training | 3-4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Preacher Curl
The cable preacher curl uses the same movement pattern as the dumbbell preacher curl but with several key differences. It works both arms together and uses a cable machine.
The biceps short heads act as the primary movers. The secondary movers are the biceps long heads, brachialis, brachioradialis, and wrist flexors.
The constant resistance provided by the cable machine allows longer time under tension. This refers to the amount of time a muscle is working against the resistance during a movement. More time under tension can increase muscle activation and provide a bigger resistance training stimulus.
Providing tension throughout the bicep’s full range of motion makes cable preacher curls a great way to increase bicep activation. This will help improve the peaks.
How To Do
- Adjust the height of the preacher bench seat so that your feet are flat on the floor. Your chest should be in line with the top of the bench.
- If using a separate cable machine, bring the bench directly in front.
- Sit on the preacher bench. Ensure your chest is against the pad. Your chest should be up with your head facing forward.
- Extend your arms and grip the straight bar attachment. Use a double underhand grip, palms facing up.
- Inhale and engage your core. Exhale and curl the bar towards shoulder height. Keep your elbows tucked in throughout the movement.
- Pause briefly at the top position. Inhale and bring the bar back down to the starting position under control.
Tips
- If you are using a separate unit, make sure the cable machine is directly in front of the bench. It should be set up so the bar can rest on the bench.
- Squeeze both biceps at the top of the movement for added muscle engagement.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3-4 | 8–10 |
| Endurance Training | 3-4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Pull-Up
Pull-ups are a resistance exercise that’s been around since lifting first began. They use a simple yet functional movement pattern that involves pulling your body up to a raised bar.
As a compound movement pattern, pull-ups can also be included as part of a shoulder and bicep workout. They work the latissimus dorsi and lower trapezius as the primary movers. The biceps long heads, upper trapezius, and middle trapezius work as secondary movers to stabilize arm movement.
The benefits of regular pull-up performance include improved functional movement patterns, better strength, and good postural control. While the biceps don’t act as the primary movers, the elbow flexion movement provides a good activation stimulus.
We included them due to their many benefits alongside the bicep activation. Perform them towards the start of your bicep peak workout.
How To Do
- Stand in front of a suitable pull-up bar. Keep your chest up and head facing forward.
- Step onto a suitable raised platform. Inhale and engage your core.
- Bring both arms up and grip the pull-up bar. Use a double overhand grip, palms facing down.
- Step forward so your body is freely hanging. Engage your lats and retract your shoulder blades.
- Exhale and bring your chin to the bar height by flexing your elbows. Pause at the top position when your chin reaches the height of the bar. Squeeze your biceps as you briefly hold.
- Inhale and lower your body back to the starting position under control.
Tips
- Use a suitable raised surface to assume the starting position if you can’t reach the bars without jumping.
- Pause at the top position when your chin reaches the height of the bar.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3-4 | 8–10 |
| Endurance Training | 3-4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Chin-Up
Chin-ups are performed using a similar concept to the pull-up. You pull your body weight to the height of a raised bar. However, the underhand grip and narrow arm position shift more exercise stress onto the biceps.
Due to this, chin-ups use a functional movement pattern with more bicep involvement. What’s great about chin-ups is that they can be performed anywhere using just your body weight. Alongside this, they enhance grip strength, improve posture, and build muscle.
The primary movers are the latissimus dorsi. Secondary movers include the biceps short heads, biceps long heads, brachialis, brachioradialis, and trapezius muscles.
How To Do
- Stand directly in front of a chin-up bar. Your hips should be facing forward with your chest up. Look directly in front of you.
- Step onto a suitable raised platform. Inhale and engage your core.
- Bring your arms up to the chin-up bar. Grasp the bar using a hip-width, double underhand grip. Your palms should be facing up.
- Step off the platform until your body is freely hanging. Exhale and pull your body up until your chin is at the height of the bar. Your elbows should stay tucked in as you pull.
- Pause briefly at the top position, squeezing both biceps.
- Inhale and lower your body back to the starting position under control.
Tips
- Keep your elbows tucked in as you pull your chin to the bar.
- Different grips can be used to slightly change the activation of the main elbow flexors.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3-4 | 8–10 |
| Endurance Training | 3-4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Best Bicep Peak Workout Routine
This is our best bicep peak workout routine using five of the exercises above. It primarily works on muscular hypertrophy, with some strength and endurance sets included.
Exercise | Sets x Reps |
|---|---|
| Chin-ups | 3–5 sets x 4–6 reps |
| Dumbbell Cross-Body Hammer Curls | 3–4 sets x 8–10 reps |
| Dumbbell Concentration Curls | 3–4 sets x 8–10 reps |
| Dumbbell Preacher Curls | 3–4 sets x 8–10 reps |
| Cable Preacher Curls | 3–5 sets x 12–20 reps |
Anatomy Of The Biceps
The biceps brachii is a large muscle in front of the upper arm. It works across three joints, generating movement in the shoulders, elbows, and forearms.
Of these movements, it’s most well-known for its role in elbow flexion. This is where the forearms are brought closer to the body by bending the elbows. This is also the principle movement used in most of the exercises above.
Approximately 30% of adults show variation in the origin point of their biceps brachii. Approximately 2%–5% of individuals may have several bicep heads. This number can range anywhere from three to seven.
To the average gymgoer, awareness of their physiology helps to inform better exercise selection. The fundamentals of training are important and necessary. However, differences in bicep physiology may slightly change the suitability of different exercises.
When looking at bicep brachii activity using different grips, authors found different muscle activation patterns depending on elbow flexion angle. With a supinated position (palms facing up), the highest activation of approximately 18% was seen at 140 degrees of flexion. This occurs towards the top of a standard bicep curl.
Using a neutral grip with palms facing in leads to a 21% activation rate at 100 degrees of flexion. This happens just past the midway point in a standard curl.
This shows the importance of using different grips when training, in addition to the different activation rates. The exercises above use supinated and neutral grips, which provide different activation rates for the key elbow flexors.
Biceps Short Head
Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.
Biceps Long Head
Most outside part of your bicep.The front of your upper arm.
Biceps Short Head
The biceps short head is the inner part of the biceps brachii. It is the smaller of the two main heads. It originates from the humerus, or upper arm bone, and inserts into the ulna, or forearm bone.
The short head primarily performs elbow flexion, bringing the forearm towards the body. Alongside this, it helps to stabilize the shoulder during arm movement.
Each of the bicep peak exercises above will target your biceps short head to different degrees. Most of these are excellent examples of short-head bicep exercises that provide targeted activation.
Biceps Long Head
The biceps long head is the outer part of the biceps brachii. It’s the longer of the two main heads and is often more visible. It also originates from the humerus and is inserted into the ulna.
It works alongside the short head to perform elbow flexion and stabilize the shoulders. Because it’s located on the outer side, narrow-grip bicep exercises provide a bigger stimulus. These can be performed with other long-head bicep exercises to provide targeted isolation.
Benefits Of Bicep Peak Exercises
Performing the bicep peak exercises above with the correct form offers several functional and exercise benefits. We discuss three of the main ones below.
Prevent Injuries
When we perform activities and exercise, our joints and muscles must respond to the movement patterns. Our bodies work to maintain the optimal limb positions and absorb impact. These adaptive responses lower the amount of stress experienced, helping to prevent injury.
When we walk around, our limbs must move through normal ranges of motion to maintain a regular walking pattern. When we pick up a weight from the floor, our bodies need the strength to maintain an optimal lifting position.
Our smaller muscle groups work to ensure the larger, primary movers can function normally. For example, when we pick something up and bring it towards our face, our elbow flexes using our biceps. When we perform rowing movements, we flex our elbows to bring the bar towards us.
Because of this, isolating and strengthening the biceps using the exercises above improves their stability, range of motion and flexibility. These allow more efficient movement patterns, reducing injury risk.
Expert tip
To limit the risk of injury, avoid sudden movements during these exercises. Each of the exercises above should be performed under control.
Builds Strength
Muscular strength is the way our muscles function against resistance. It refers to the amount of force we can generate or lift against gravity.
To build strength, we need to increase training intensity, or progressively overload our muscles. This allows our body’s adaptive response to take place. It builds strength to better deal with the stimulus next time it comes around.
Bicep peak exercises focus on isolation-type movement patterns to increase training intensity. When adequate volume is performed, the biceps are progressively overloaded to build bigger peaks. Alongside muscle hypertrophy, this helps to build strength and improve function.
This increased bicep strength and function also improves performance in other lifts. This is especially true for the bigger strength-based lifts, such as the deadlift and barbell row. Better performance in these compound movements further improves our strength levels.
Improves Aesthetics
Aesthetics refers to the way we look. Good aesthetics requires a combination of definition, symmetry, and muscle size. Sports such as bodybuilding require good aesthetics, which determines performance.
Impressive peaks can be the difference between a well-rounded physique and one lacking development. Alongside rounded shoulders and a large chest, bicep peaks can enhance the overall symmetry and appeal.
Because of this, bicep peak exercises are vital to developing good upper-body aesthetics. They should be programmed alongside compound, full-body movements.
Training Tips To Build Better Peaks
- When performing the exercises above, ensure you think about the muscle you’re working. In this case, think about your biceps brachii as you curl the weight. This increases mind-muscle connection, which is a key factor in muscle growth.
- Perform each of the exercises above using a controlled movement tempo. The lowering phase (eccentric) and upwards phase (concentric) should be performed with slow, controlled movements.
- Ensure you train the key elbow flexors to maximize peak development. These include the bicep heads, brachialis, and brachioradialis. Perform a combination of the exercises above using different angles and grips.
- To ensure muscular hypertrophy, a minimum of 10 weekly working sets is needed. Hit this as a minimum volume while aiming for more to maximize muscle growth. Ensure adequate recovery of at least 48–72 hours between sets.
Conclusion
Building better bicep peaks requires a well-organized training approach. Using the exercises above, ensure you work both bicep heads, the brachialis, and the brachioradialis.
Focus on slow, controlled movement patterns to isolate the biceps and provide a bigger muscle-building stimulus. When done regularly, this can help to build better bicep peaks.
Frequently Asked Questions
To get a bigger bicep peak, train the key elbow flexors with the right volume and intensity. These include the biceps short head, biceps long head, and brachialis.
The development of a bicep peak depends on several factors, some of which are unchangeable. Generally speaking, expect to see noticeable differences after approximately 18 training sessions.
The biceps long head is the bigger of the two heads, so it is generally more noticeable. However, both heads should be trained for well-rounded development. The brachialis adds bicep thickness, further contributing to the peak appearance.
Generally speaking, the size and shape of the bicep peak are largely determined by genetics. Training will help to grow this, but genetics will determine the potential size.
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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Chris Marshall, MSc, PT Personal Trainer
