Bicep Peak

[RyanAlmighty]

Anybody have any success with unique exercises that target the bicep peak? I've tried everything from concentration curls to ski man cable curls and nothing is making the peak grow. Tried standing up against a wall, incline bench, strapping the damn contraption that keeps your elbows locked in place...nothing. Help?


**And no, I'm not the guy you see standing in front of the mirror swinging a barbell to the point I risk cracking myself in the teeth. Exercises are done at a steady pace, with a pause at the top to squeeze

[tylerrrman]

Diet and cardio are in check?

My favorite thing to do is rope curls (rope attatched to a low set cable) and go for like 75% of your 1 rm max 12-15 reps. Push it really hard, remember how small biceps are compared to your quads or hamstrings (your leg's bicep). On each set - 1-2 seconds up, 4-5 seconds down. Or slower.

Not sure what machines u have use of but theres a good one for this specific thing called high arm curls. Its a chair with two pads a couple inches above your shoulders. Kills the middle of my bicep.

[RyanAlmighty]

Diet and cardio are in check?

My favorite thing to do is rope curls (rope attatched to a low set cable) and go for like 75% of your 1 rm max 12-15 reps. Push it really hard, remember how small biceps are compared to your quads or hamstrings (your leg's bicep). On each set - 1-2 seconds up, 4-5 seconds down. Or slower.

Not sure what machines u have use of but theres a good one for this specific thing called high arm curls. Its a chair with two pads a couple inches above your shoulders. Kills the middle of my bicep.

Thanks for the info - don't have a high arm curl machine, but I think I can adjust a preacher curl machine seat to the point the resting pads are flush with my shoulders? I'm not to fond of cable exercises for biceps - I feel like I'm using my back too much and not getting enough isolation. Will defn try the latter though

[tylerrrman]

Moving the pad up - It will create uneven resistance that way. Not worth it.

Another great one for the bicep peak -

Sit down like your going to do rows (the ones where you are sitting on the floor, or a pad, and have a board to place your feet on for leverage. Now, grab yourself your favorite EZ curl bar and toss that row bar. Get comfortable, keep your legs straight, keep good posture while leaning back a bit for leverage, throw your shoulders back and keep your entire body very tight, keep your elbows out in front and go to work (remember to squeeze hard as hell at the top for a second or 2, and on the last rep squeeze and hold till it hurts). Your arms will hate me and love me the next day.

Good way to avoid using other muscles -

Keep your elbows in front of you, make sure your hands are about 5-6 inches away from each other the whole way thru the motion (while holding the rope) and whatever you do, keep your palms flat to the ceiling. Don't start doing hammer curls.

-Fish

[FireGuy]

Pick different parents.

[RyanAlmighty]

Moving the pad up - It will create uneven resistance that way. Not worth it.

Another great one for the bicep peak -

Sit down like your going to do rows (the ones where you are sitting on the floor, or a pad, and have a board to place your feet on for leverage. Now, grab yourself your favorite EZ curl bar and toss that row bar. Get comfortable, keep your legs straight, keep good posture while leaning back a bit for leverage, throw your shoulders back and keep your entire body very tight, keep your elbows out in front and go to work (remember to squeeze hard as hell at the top for a second or 2, and on the last rep squeeze and hold till it hurts). Your arms will hate me and love me the next day.

Good way to avoid using other muscles -

Keep your elbows in front of you, make sure your hands are about 5-6 inches away from each other the whole way thru the motion (while holding the rope) and whatever you do, keep your palms flat to the ceiling. Don't start doing hammer curls.

-Fish

Sounds like another great option - be sure to add both reccommendations next time I hit the bi's.

Thanks again!

[Darksyde]

how your muscles are shaped overall is mostly due to genetics. your bodyfat will determine how 'ripped' or defined you look. it is still good to attack from all angles but there are some things you just cant change.

[Aizen Sosuke]

Rope Hammer Curls
High Cable Curls

Do not lean back and forth, do not use your back or shoulders and don't move your elbows

[oldschoolfitness]

i have the same problem. i have decided to just work on mass and overall size. genetics didn't help me. but i really like db spider curls, high cable curls, and the old nautilus multi bicep machine (some good vids on youtube of this machine in use) good luck

[RyanAlmighty]

Diet and cardio are in check?

Not sure what machines u have use of but theres a good one for this specific thing called high arm curls. Its a chair with two pads a couple inches above your shoulders. Kills the middle of my bicep.

Diet is in check, cardio is at 45min AM/20min PWO, 60min Sat-Sun AM. Macros are:

Calories: 2460
Fats: 75g
Carbs: 148.5g
Protein: 306g

Still have a lot more bf% that can be lost, but I'm workin on it. Last bicep workout I lowered the seat on the preacher curl machine and "kills" would be an understatement to the burn I felt! I do a lot of heavy compound movements since I'm trying to cut as much bf as possible before the summer starts, but when I do work biceps this is my new go-to exercise.

Thanks for all the responses!