Set a bench at a 45 or 60 degree incline. lie on the bench with your back flat against it while holding a dumbbell in each hand. your arms should be extended straight at the starting position and be perpendicular to the floor. curl the dumbbells until they are at your shoulder level. With your left arm by your side, reach across with your right arm and clasp your hands together. pushing down with your right arm, bend your left elbow and curl your hands toward your shoulder. use your right arm to push your left hand back down and repeat. swap sides to work the biceps of your opposite arm.
The lying cable curl is an underutilized biceps exercise. it has a unique setup, and you almost get a weightless feeling in your arms while performing this exercise. it is a must have in your biceps exercise arsenal. steps: attach a straight bar to a pulley and adjust it at shoulder height. Maintaining a tight core and keeping your elbows at your sides, flex your biceps to bend your elbows and curl the bar toward your upper chest. hold the contraction at the top for a hard one count, then slowly lower the bar along the same path. don’t allow the weight stack to touch down between reps. key pointers. Well, at bicep peak blog, we have done extensive research and compiled a list of the best exercises for getting killer biceps peaks. whether it's high rep sets or strategically implemented power moves, these are proven techniques for building an enviable set of pipes. Pro tip: think about lifting the thumbs to the armpits, and allow the elbows to move upwards and back as the bar comes to the chest. 4. incline hammer curl. the incline hammer curl is a great exercise to target the long head of the bicep, which will contribute to building a bigger peak.
Well, at bicep peak blog, we have done extensive research and compiled a list of the best exercises for getting killer biceps peaks. whether it's high rep sets or strategically implemented power moves, these are proven techniques for building an enviable set of pipes. Pro tip: think about lifting the thumbs to the armpits, and allow the elbows to move upwards and back as the bar comes to the chest. 4. incline hammer curl. the incline hammer curl is a great exercise to target the long head of the bicep, which will contribute to building a bigger peak. Rep and a halves: this technique works especially well with biceps, but probably toward the end of your workout so you don't compromise your strength right off the bat. do a full contraction, then release the weight just a few inches and strongly contract the biceps again. then lower to full arm extension. Many simple exercises that will target the long head of the biceps for peak growth can be done using only dumbbells. dumbbell curls. hammer curls. cross body hammer curls: this variation on hammer curls is one where you lift your hands across the body so your weights touch opposite shoulders.
Rep and a halves: this technique works especially well with biceps, but probably toward the end of your workout so you don't compromise your strength right off the bat. do a full contraction, then release the weight just a few inches and strongly contract the biceps again. then lower to full arm extension. Many simple exercises that will target the long head of the biceps for peak growth can be done using only dumbbells. dumbbell curls. hammer curls. cross body hammer curls: this variation on hammer curls is one where you lift your hands across the body so your weights touch opposite shoulders.
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