Reach For The Summit – Bicep Peak Building
Reach for the summit. It’s always good to make your biceps head to the top. Biceps needs to be like a mountain with a tapering peak. Adding peak to your biceps is no easy task, but that’s where the fun lies. Bicep peaks make your biceps look larger, and working on building peaks also works on making your biceps become bigger. There are certain exercises for this, though people in your gym might say..”Hey buddy, it’s in your genes”.
Here are some exercises you can do in the gym for this.
Alternating Dumbbell Curls
Alternating dumbbell curls are a good way to start off a peak building session. It conditions the biceps to take on more rigorous exercises.
- Sit on a bench or stand up.
- Take two dumbbells in each hand.
- Lift dumbbells alternating between the left and right hand.
Preacher table exercise
A preacher bench has an inclined arm-pad, that lets you place your arms on it, and get a workout with minimal shoulder or body usage.
- Sit on the preacher bench, and lock your ankles in the underneath footrest.
- Lift the weight of the weight-rest and place your arms on the arm-pad cushion.
- Gently curl up the weight up to your shoulder level
- Gently lower the weight
- Repeat 8-10 reps
You can follow this up with one-arm preacher curls using dumbbells.
Concentration curls
Concentration curls work on isolation. They are a great way to get good stretch and also workout localization.
- Sit at the edge of a bench.
- Take a dumbbell in one hand and hang it against the inner part of your thigh.
- Curl the biceps up.
- Repeat 8 – 10 reps.
Cable curls
Cable curls allow the biceps no relaxing moments, unlike other exercises where the muscles are slightly relaxed during the downward movement. This is because while doing cable curls, the muscles are used to control both the upward and downward movement.
- Reach for a low cable pulley.
- Grip the handle of the cable bar.
- Gently curl the bar up and bring it down.
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