Below are two excellent exercises for building massive bicep peaks.
1. Double Bicep Cable Curl:
This exercise simulates doing a front double bicep pose as seen in bodybuilding competitions. It is a peak contraction move and is great for building a more impressive bicep peak. Perform by attaching a single handle on the ends of each of the high cable cross pulleys. Stand centered between the pulleys and with control, curl towards your head emphasizing maximum contraction at the completion of the curl...flex hard making a mind to muscle connection with a slow, controlled tempo.
2. Dumbbell Incline Curl:
The biceps are composed of two (bi-) heads — the long outer head and the short inner head. The long head composes the majority of the sought after bicep peak. We can target the long head via the incline dumbbell curl. The position of the elbows is key. With the incline dumbbell curl, your elbows are positioned behind your body. This position stretches the long head of the biceps, which runs over the shoulder joint. As a result of this maximum stretch, the muscle is able to contract with more force making it very effective for building up the long head and creating a great biceps peak.
Due to the stretched position, use a lighter weight than you would for a standard dumbbell curl. Less weight and strict form are ideal.
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