biceps!?

**TYHO127** · 10-15-2012, 12:12 AM

I'm trying to get that peak on my bi. No matter what I do my biceps just keep getting wider. Any suggestions?

**austinite** · 10-15-2012, 12:13 AM

What's your bicep routine?

**Noles12** · 10-15-2012, 12:24 AM

What is your bf%?

**cherrydrpepper** · 10-15-2012, 12:41 AM

Close grip for preachers, and wide grip on standing straight bar curls. This will hit both heads of the bicep.

I have known people to get injured on the straight bar curls even though they are a damn good exercise. Do not go beyond your means too quickly; transition up.

**marcus300** · 10-15-2012, 01:33 AM

Ive had great success with hanging concentration curls, I have very thick round bellies on my bi's but isolating them with hanging CC really made my peaks explode. What is your bicep routine?

**kronik420** · 10-15-2012, 03:58 AM

Originally Posted by marcus300

Ive had great success with hanging concentration curls, I have very thick round bellies on my bi's but isolating them with hanging CC really made my peaks explode. What is your bicep routine?

how do you do hanging concentration curls?

or is that just normal concentration curls?

**M302_Imola** · 10-15-2012, 05:27 AM

Originally Posted by kronik420

how do you do hanging concentration curls?

or is that just normal concentration curls?

Yeah I have the same question. I've seen some guys straddle an incline bench and do dumbbell hanging concentration curls...Marcus are these what you do as well?

**AXx** · 10-15-2012, 05:54 AM

I'm interested as well in the answer

**Randy_Mar** · 10-15-2012, 07:17 AM

I've been finishing off my routine with heavy Spider curls (with straight bar) - I find it's been helping my "peak"

**marcus300** · 10-15-2012, 08:52 AM

Originally Posted by kronik420

how do you do hanging concentration curls?

or is that just normal concentration curls?

Originally Posted by M302_Imola

Yeah I have the same question. I've seen some guys straddle an incline bench and do dumbbell hanging concentration curls...Marcus are these what you do as well?

Originally Posted by AXx

I'm interested as well in the answer

You may know this also by the standing concentration curl. Its just another way of doing the concentration but once you master this and you can keep the hanging arm straight and dont move it you will feel a pain and pump deep down in the bicep around the peak area and its amazing for building and pushing out the peak. Ive just done a search and here is a youtube vid what shows what I mean

**TYHO127** · 10-15-2012, 10:22 AM

My bf is around 10%. I do 4 sets of preacher 12 reps. Sometimes with the straight bar. Then I do the same with dumbbells curls.

**cherrydrpepper** · 10-15-2012, 12:26 PM

Its funny how some of the best exercises like the one Marcus posted you really have to dig to find. I don't think I've ever seen anyone do that.

**songdog** · 10-15-2012, 05:39 PM

I am going to have to give those a shot.

**CMB** · 10-15-2012, 07:38 PM

Originally Posted by TYHO127

I'm trying to get that peak on my bi. No matter what I do my biceps just keep getting wider. Any suggestions?

Good question!

OK, first off I would recommend you hit your biceps from as many angles as possible. Hammer curls, Reverse curls, Sitting alternate curls, rope curls, and many other curling workouts.
ALSO, try hitting the 15 rep range with perfect form. All the way down, all the way up. There was a post above mine that suggested trying wide and narrow grip curls, I second this. You'll get both heads of the bicep.
LASTLY, dumbbell alternate curls (seated) just might be the best bicep workout. It has been a staple workout for me and my clients. http://www.youtube.com/watch?v=Sv0jQI6R0mc

enjoy

**AXx** · 10-15-2012, 07:55 PM

Originally Posted by marcus300

You may know this also by the standing concentration curl. Its just another way of doing the concentration but once you master this and you can keep the hanging arm straight and dont move it you will feel a pain and pump deep down in the bicep around the peak area and its amazing for building and pushing out the peak. Ive just done a search and here is a youtube vid what shows what I mean

YouTube Link: http://www.youtube.com/watch?v=dJO8cWZNAFE&feature=related

Ah ha! Thank you sir.

**marcus300** · 10-16-2012, 05:19 AM

Originally Posted by AXx

Ah ha! Thank you sir.

No problem enjoy them lol, once you get the hang of these try drop setting them wooooow pain!

**TYHO127** · 10-16-2012, 08:56 PM

Awesome! Can't wait to see how it works out!

**600@50** · 10-17-2012, 05:44 AM

Concentration curls really squeezing at the top really works the peak. Hold the position for a couple of seconds on each rep.

**Tx89** · 10-17-2012, 05:52 AM

Originally Posted by marcus300

You may know this also by the standing concentration curl. Its just another way of doing the concentration but once you master this and you can keep the hanging arm straight and dont move it you will feel a pain and pump deep down in the bicep around the peak area and its amazing for building and pushing out the peak. Ive just done a search and here is a youtube vid what shows what I mean

YouTube Link: http://www.youtube.com/watch?v=dJO8cWZNAFE&feature=related

Thanks Marcus!! Thats actually the First Time I find conc.Curls to be useful for me using your technique! :-)

Btw. Darin Steen ftw