These are the 10 best bicep exercises for bigger taller bicep peaks.
The bicep peak workout that’s included will help you get bigger arms fast.
So if you’re wondering how to get those biceps to grow taller and wider read this article.
Your bicep peak is mostly defined by the long head of the bicep. This is located on the outer portion of your arm.
The short head, on the other hand, is closer to the center of your body.
Today I want to give you the best exercises to target that long head. These will help you develop bigger, rounder, and taller bicep peaks quickly.
Do keep in mind that your bicep isn’t only responsible for elbow flexion. It also provides almost 50% of the strength required to turn your hand over.
Specifically, the long head is very active when turning your pinky up towards the ceiling. So remember to do that during your reps to help develop those peaks even more.
1 Bayesian curl
Let’s start with an exercise that you may have never done before – the Bayesian curl.
This exercise was originally popularized by Menno Henselmans. We can tweak it to specifically put more tension on the long head and develop nicer peaks.
First, lower a pulley all the way to the bottom of a cable cross machine.
Grab a cable in your hand with your palm facing up. Take a few steps forward, so that your arm is pulled behind your body.
This takes the slack out of the long head, which adds tension to that portion.
From that starting position, curl the cable up toward your chest while doing your best to keep your elbow locked in one place behind your body.
This will prevent your hands from coming up any higher than around your lower chest, which is what we want.
While still keeping your elbow back, slowly lower the cables back down to the starting position.
Repeat for reps making sure to hit each side for each set.
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