Peak/wide Bi-cep ??

[High-roller]

I am trying to get my bi-cep wider.
What would be best workout for that, I was thonking BB curls.

and for the peak I use the cable?

[Big]

barbell curls really hurt my wrists if I try to go heavy. I mainly use preacher curls with a curl bar, reverse curls with a curl bar, and concentration curls with dumbells. Provided you are working both heads of the bicep adequately, the real shape will be determined more by genetics than anything else.

[swol_je]

Close grip works the outside of the bicep and wide grip puts more emphasis on the inside of the bicep

[High-roller]

I do preacher.. I am looking for that Outside Bulk I guess.

So if I were to do cLOSE GRIP BB Preacher or standing...?

[MFT81]

I am trying to get my bi-cep wider.
What would be best workout for that, I was thonking BB curls.

and for the peak I use the cable?

For the most part an arm curl is an arm curl. Variety is great, use it. But no exercise will ad width or peak. Its like two balloons. one is long and skinny the other is short and fat. Now blow them up with air. Guess what, the long and skinny one is still long and skinny and the short and fat one is still the same shape there just a larger size.

[Ronnie Rowland]

You need to toss in some hammer curls at the end..