Not Getting Bicep Peak?

WHAT IS PEAK IN BICEPS ?

well, answer to that question is "the height in you bicep defines peak" as simple as that, but, not as simple to get that peak.

There are number of ways to get that peak in your biceps & personally speaking it's not that difficult unless you do it.

like i said there are number of exercises to get peak in your biceps but i will be talking about those exercises which are the best exercises according to me.

So, these 4 exercises surely did helped me to get my peak.


If you want peak in your biceps than i will recommend these exercises which made some good changes in my physique.


1.)PREACHER CURL


Now, i know many of you must be thinking "i already know this exercise" but, do you actually know how to perform it correctly?

you can do preacher curl with Dumbbells as well as barbell or zigzag barbell

yes,performing preacher curl in correct way makes your peak look better. well, preacher curl can be done in different ways but the best way according to me is

by doing it with dumbbells. yes, because you get total control with dumbbells & doing it with single arm at a time just makes your bicep feel exploded due to

utmost muscle breakdown.


WATCH MY TUTORIAL DOWN BELOW


Now make sure when you start this exercise you must take the appropriate weight(dumbbell i suggest) according to you.

You don't have to exhaust yourself by taking too much amount of weight because that's not gonna work

The quality of workout matters, so, make sure you take appropriate amount of weight.


Now to start the exercise with "CORRECT" way, make sure your body posture, your seat adjustment are perfectly fine by you.

don't put your seat too much low nor too much high because that just wont give you the performance you are looking for.


so,now that you have taken appropriate weight & are ready to HIT the muscle,Make sure your feet are planted on the ground and that your torso and shoulders stay still throughout the movement. make sure when your right arm touching the sloped section you need to slide your lower arm area little to your right & when you move dumbbell from down to up position(VERY IMPORTANT PART) you need to slowly turn/tilt dumbbell toward you or

you can say turn dumbbell toward right.


NOW TO MAKE IT UNDERSTAND BETTER PLEASE CHECK OUT MY TUTORIAL VIDEO DOWN BELOW.


2.) REVERSE INCLINED BENCH DUMBBELL CURL


Aah! this exercise just made my arm look outstanding. Now,once you understand how to do it as its not that difficult to perform you will definitely LOVE this exercise.


WATCH TUTORIAL DOWN BELOW


So, to start with this exercise place your bench in inclined position about 60-70 degree angle Get the appropriate dumbbells (which i always suggest)and put your chest on the pad of the bench, Allow your arms to hang straight down then curl your single arm (i prefer doing it with one arm at a time) up so that the dumbbells almost touches your shoulder but practically not.

Just keep the dumbbells away a little bit from your shoulder.

Now,when you are bringing the dumbbells towards your shoulder make sure that you squeeze your bicep as close as you can & feel the sensation of burn in your

muscle.

well you also need to make sure that you allow your arms to straighten out completely at the bottom of the movement ,not only bicep peak but it will also help recruit the long head of the biceps which is also quite difficult to grow(which we will talk about in my upcoming blogs).


NOW TO MAKE IT UNDERSTAND BETTER PLEASE CHECK OUT MY TUTORIAL VIDEO DOWN BELOW.



3.)OVERHEAD CABLE CURL


This is my one of favourite exercise because it makes me feel my bicep peak contract.I always dot it one arm at a time(single arm), because the amount of focus

it gives me is amazing.


WATCH TUTORIAL DOWN BELOW


so, to start with the exercise pull your cable cross all the way to the top & having weight according to you.

now,grab the cable with one arm to pull it toward you or you head

curl your arms in & out , As you curl you will need to draw your elbows back slightly and tip your head forward, at the IN position hold the bar & squeeze

for a second before you leave it to its starting position.


NOW TO MAKE IT UNDERSTAND BETTER PLEASE CHECK OUT MY TUTORIAL VIDEO DOWN BELOW.


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