We all have body parts and specific muscle groups we want to improve, but focusing on them and complaining about them doesn't solve the problem. To turn a weakness into a strength, you need a plan that specifically works on the muscle you want to improve. This is especially true for your biceps peak.

You need to target both biceps heads to create a peak, by using exercises that focus on the long head, and incorporating intensity boosters to help with growth.

The long head of the biceps is emphasized more than the short head when you take a closer grip on a barbell, and when it gets a better stretch, as when doing incline-bench dumbbell curls. While on the incline bench, your upper arms should be positioned behind the plane of your body. This will allow the long head to be fully stretched. If a muscle is stretched out fully, it can contract with more force.

If you, like me, didn't win the genetic lottery for big, peaked arms, it's time to try out these seven peak-building strategies. Include as many of them as possible in your current routine. If you have any other ideas, please feel free to share them in the comments section at the end of this article.

1. Train Your Biceps After A Rest Day

How can you make sure you have a good workout? To make sure you're able to push yourself, make sure you're well-rested and have plenty of fuel in your tank beforehand. More often than not, people who spend a day away from the gym actually spend the wee hours in some club.

Do biceps first if they are most important to you after a day of rest. This workout is shorter than most, only lasting 30 minutes, so it is easier to keep up a high level of intensity throughout the workout. You should focus on training your biceps first, since they are your main target, if you are also training your triceps.

This means that you should not work out your arm muscles more than once every two days. Following a training split in which you space your back workout either two days before or two days after your arm day is a good idea. If you work your biceps on Mondays and your back on Tuesdays, you won't have enough time to recover and your overall arm gains will suffer. no matter what approach you follow, be careful when choosing your rest days and when planning how you will attack your back problems

2. Train Your Biceps Twice Over The Course Of Your Split

Even though you shouldn't train your biceps two days in a row, there's no problem with doing them twice during your training split. This strategy is most effective when you follow a longer split, such as 5-6 days.

You can train your biceps more frequently than other, larger muscle groups because they are smaller and recover more quickly. You can train your abs every third or fourth day, as long as you don't train them right before or after a back day.

If you want to use this approach, it would be better to do different biceps workouts on each day, rather than doing the same workout twice. If you want to build mass, you should do a workout that targets both the long and short heads, as well as the brachialis. For a more specific long head workout, try a variety of moves, grips, and rep ranges.

You can vary the advanced techniques you use from workout to workout, such as forced reps and negatives. The goal is to work the biceps in many different ways for the best results.

3. Do Biceps After A Back Workout

If you have a shorter training split or are trying to get in two biceps workouts per week, it would make sense to train them after back. This is because both the biceps and triceps are pulling muscles, and the biceps are engaged during most multi-joint back movements. Therefore, it would make sense to do these exercises together. You also don't want to train your biceps before your back.

The biceps are already worked out during back training, so most people think it would be best to finish them off. You want to avoid training biceps on consecutive days by either training them the day before or after back. You should allow a minimum of two days' rest between arm workouts, even if it's just a smaller muscle group like the biceps.

4. Choose A Superior Mass-Builder And Use Challenging Weights

The most ineffective way to start your workout is by choosing the wrong exercises. What makes a given exercise right or wrong? The amount of weight you can lift. Multi-joint exercises are better for larger muscle groups, but with biceps, you're left with only single-joint movements.

What is the best exercise to lift the most weight with? Here are two possible options for you to choose from: concentration curl or standing barbell curl. The standing barbell curl is the best exercise to start your arm workout, but many guys still start with lighter exercises. Doing leg extensions first on leg day would be like putting reverse-grip press-downs early in your triceps routine. You can use pre-exhaustion when you want to, but it shouldn't be part of your regular routine.

The standing curl is a good choice because you can use your hips to generate momentum when you start to feel muscle fatigue. While you shouldn't use an excessively heavy weight on your first attempt, Rocking back and forth can help you get past a sticking point and add a few extra reps to your count. Use just enough force to get past the point where you are stuck. If you put too much strain on your back, you'll end up with a lower-back injury.

You should push yourself early in your routine when your energy levels are high. Try using a heavier weight next time, one where you can only do 6-8 reps.

5. Find Ways To Emphasize The Long (Outer) Head

The standing barbell curl is mentioned as being strong because it completes both biceps heads. If you want to emphasize the long head, you can change your grip so it's closer to the middle of the weight, and rotate your shoulders inward.

Use a grip that is an inch or two inside shoulder width, so you can better focus on the long head. You can work different parts of your bicep by changing up your grip. Try a few sets with a closer grip and a few with a wider grip to better target the short head. The focus of this arm workout is to shift the emphasis away from one particular area.

Training Tip

If you curl your arms with your hands a few inches apart from each other, located on the inside of your shoulder, you will be able to better work the biceps long head muscle. This particular muscle is responsible for the “peak” that appears when you flex your arms.

You can also target the long head with other methods. Doing incline-bench dumbbell curls with your upper arms behind the plane of your body is a great way to stretch the long head. Hammer curls and cable hammer curls work the long head and the brachialis muscle. The brachialis muscle is located deeper than the biceps brachii, and helps with elbow flexion and making the arms look larger.

If you want to develop bigger biceps with a nice peak, you should include one or more of these exercises in your workout routine. This will increase the stress on the long head, which will help you achieve your goal.

6. Boost Your Intensity With Advanced Techniques

To make sure you are getting the most out of your workout, it is important to choose the right exercises and use the right weights. However, you cannot simply rely on this- you still have to put in the work and lift the weights. You won't be able to stop the growth process at the cellular level if you don't do enough sets to reach muscle failure. In order to grow, you should do 1-2 sets of each exercise until you fail. Here are a few advanced training techniques that work especially well with biceps:

• Forced reps: A good training partner is worth his weight in gold; even if you don't have one, try to get a spot on your heaviest set of curls. With a couple of forced reps, your partner provides just enough help to get you past the sticking point, enabling you to do a few extra reps past failure. This is best done on barbell curls. You can also do it with dumbbells, but your spotter will have to work back and forth if you alternate sides as you curl.
• Dropsets: This technique is best done with cables or dumbbells, as long as you have the lighter pair of weights on hand. Once you reach muscle failure, quickly reduce the weight by 20-30 percent and immediately resume your set, working to a second point of muscle failure.
• Rep-and-a-halves: This technique works especially well with biceps, but probably toward the end of your workout so you don't compromise your strength right off the bat. Do a full contraction, then release the weight just a few inches and strongly contract the biceps again. Then lower to full arm extension. That's one rep.

7. Go For Broke At The Finish Line

Adding a finishing move to your routine that is both challenging and uses proper form will help you get the most out of your workout. The one in which you suddenly drop the weight because your arms are on fire is the one you know. That's the one you're looking for.

Your biceps will already be highly fatigued from the last exercise, so don't try doing low-rep sets with heavy weights. Now is the time to pump your arms, driving fluids into your muscles to make them swell.

Here's a weightlifting move that targets the long head of the biceps and combines elements of rest-pause and dropsets. To begin, secure a bar to the bottom cable on a cable machine. Gripping the weight just inside shoulder width will help you better use the long head muscle. Start with a weight that you are able to lift 10-12 times. You are going to have a 20 second break in between each set, so each set is going to be more difficult.

If you can no longer do 8 repetitions of an exercise, you should lower the weight by one plate. Do as many reps as you can, resting 20 seconds in between, and dropping the weight when you can't complete 8 reps. Do this for five minutes rather than a predetermined number of sets.

5 Best Exercises for Bigger Bicep Peaks

This is an exercise that you may have never done before called the Bayesian curl.

This exercise was originally popularized by Menno Henselmans. We can improve the exercise to specifically target the long head muscle and create nicer looking peaks.

To begin, lower the pulley on a cable cross machine to the lowest point.

Step 1

Take a cable in your hand, holding it so that your palm faces up. Walk a few steps forward so your arm is pulled backwards.

This tension on the long head muscle is created by taking the slack out of the muscle.

Step 2

Curl the cable up toward your chest, keeping your elbow locked in one place behind your body.

Your hands should not come higher than your lower chest.

Step 3

lower the cables back down to the starting position while still keeping your elbow back.

#2 Barbell drag curl

In regular barbell curls, your elbows end up in front of the body, while in drag curls, your elbows end up behind the body.

We increase the stretch and tension on the long head of the bicep when we do that.

Step 1

To perform this correctly, you’ll grab a loaded bar. To target the long head better, I recommend gripping the club closer.

Step 2

Curl the bar up while keeping it in contact with your body the whole time.

Imagine dragging the bar up your body. You will naturally keep your elbows in the right place.

Step 3

After curling the bar up to chest level, lower it back down slowly and repeat the process for the desired number of repetitions.

A lighter weight than what you would use for regular bicep curls is probably necessary.

That’s perfectly normal for these first two exercises.

#3 Incline dumbbell bicep curl

This is an exercise that can be done with just a pair of dumbbells, where you position your elbows behind your body.

The bench should be at an incline of 45-60 degrees. After you have positioned the dumbbells, lie back and relax with them in your hands.

If you start with your arms behind your body, they will be slightly behind your body. That’ll put the same stretch on the long head.

Step1

Starting with one dumbbell, curl it up towards your shoulder while keeping your elbow close to your body.

As you rise, twist your hand so that your pinky is pointing upward.

#4 Lying cable bicep curl

Cables are not only an effective way to build peak, but you may not be aware of their abilities.

The fact that this bicep exercise does not allow for momentum makes it a great choice.

Place the pulley at the top of a cable cross to start. To do this exercise, you will need to attach a bar to a pulley and then place a flat or declined bench under the bar.

Step 1

Grasp the barbell with a close, underhand grip, and lie back on the bench with your arms extended straight upward.

Step2

Curl the bar towards your forehead. This exercise also has the benefit of helping you to notice things.

Even when your muscles are at their peak level of tension, you can't relax them. No matter how close you bring the bar to your chest, the tension stays on your biceps.

Keep your elbows and upper arms locked in position as you curl. Only your forearms and hands must move.

Step 3

Once the bar is almost at your forehead, extend your arms back to the starting position and repeat for reps.

#5 Alternating crossbody dumbbell curls (brachialis)

The long head is not the only muscle that affects the appearance of your bicep peak. The brachialis also contributes to this.

The tricep muscle is located behind the head and can help push the bicep peak higher as it develops.

The reason we are going to do this exercise is to work the brachialis muscle.