Your Best Bicep Peak Exercises

[btech]

http://www.youtube.com/watch?v=1U6NgZUg6Zk

Youtube is banned in China. Are Spider Curls DB preacher curls using the vertical side of the preacher bench?

 

[bigguns078]

Youtube is banned in China. Are Spider Curls DB preacher curls using the vertical side of the preacher bench?

Yes.. I generally use an ez bar instead of dumbells..

 

[cpesloco]

http://lmgtfy.com/?q=spider+curls

 

[tkav1980]

if you already have a nice peak and just want it bigger the easiest solution would be to make the bicep bigger. lift more weight with things like dumbel preacher curls....i love those, but i go over the thing backwards so my arm is at 90 degrees to the ground. get those bastards up to 90-100 lbs and youll have some nasy bi's. like i should talk im only at 55lbs...but hey im working on it so dont judge me...lol

 

[hotttsauce]

I was contemplating this also.. But with the ezbar and freeweights.. I generally stop about 1/4 the way from full extension when coming down with the weight.. I feel the bottom 1/4 of the rep is only taxing my forearms..

Try this as a finishing move, not throughout your entire bicep routine for each move. For example, a drag curl or dumbell curl for 3 sets, then a hammer type move for 3 sets, then a finishing type of move for 3 sets.

For me, having my arms outstretched to either side (performing almost a double bicep pose) and hitting them at their peaks (like you say.. only about to 1/4 from the bottom,1/4 way to top) seems to hit the muscle at the peak of it's highest point.

 

[lil bp]

I have decent bi's

I was born with decent genetics, but I am just a small guy. I got my bi's looking good by doing standing barbell curls at the beginning for mass and then cable curls from the side with your arm straight out and curling it towards your head like you are flexing your bi for somebody. Then i do dumbell preacher curls or ezbar, whichever i feel like.

 

[btech]

Yes.. I generally use an ez bar instead of dumbells..

thanks

http://lmgtfy.com/?q=spider+curls

hahaa. most internet things people post are not funny. this one actually is.

 

[dragonfire101]

behind the head short bar curls using the short bar from the top of a cable machine.

http://leehayward.blogspot.com/2009/03/2-exercises-for-building-peaked-biceps.html

 

[bigguns078]

Try this as a finishing move, not throughout your entire bicep routine for each move. For example, a drag curl or dumbell curl for 3 sets, then a hammer type move for 3 sets, then a finishing type of move for 3 sets.

For me, having my arms outstretched to either side (performing almost a double bicep pose) and hitting them at their peaks (like you say.. only about to 1/4 from the bottom,1/4 way to top) seems to hit the muscle at the peak of it's highest point.

Im doing DC training so i can't get in all that volume... But after my Rest/Pause set i could do a widowmaker as a finishing type move..

 

[bigguns078]

behind the head short bar curls using the short bar from the top of a cable machine.

http://leehayward.blogspot.com/2009/03/2-exercises-for-building-peaked-biceps.html

Those are good too.. But i haven't felt comfortable doing those.. I can never get my positioning right..