5 Best Bicep Peak Exercises (DON'T SKIP THESE!)

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Building a bigger bicep peak is the focus of most guys as it will give you the illusion of having "taller biceps." As a naturally skinny guy i've always struggled to grow a bigger bicep peak, so I'm excited to show you in today's video my favorite bicep peak exercises which have given me some great results in the last year. How do we actually target the bicep peak in our training tho? This video is going to break down what I feel are the perfect bicep peak exercises for bigger biceps. If we want to target the long head of the bicep anatomy we need to switch up our training and make a few changes to the way we traditionally do curls. It also needs to be said that bicep peak genetics to in fact play a role - as some people have a short and tall bicep peak while others have a longer and flatter bicep peak. This comes down to muscle insertion genetics. You may not have Arnold bicep peak genetics but you are going to leave today's video with the best exercises for bigger biceps and to reach your own genetic potential.

Article Version - 20 Bicep Exercises For Bigger Arms: https://superhumanyou.net/exercises/bicep-exercises/

The best way to grow your bicep peak is to increase activation in the long head of the biceps through 4 specific changes.

1. Supination of your wrist

You want to have a supinated grip on the dumbbell if you are performing a traditional curl for example. While both heads are responsible for supinating the wrist it is important to note that in a study by Miller and Colleagues, it was stated that "the long head is the more efficient supinator when the forearm is in an already supinated position. The key is you want to start in a supinated position from the beginning and then supinate your wrists so that your pinky pinky points up to the sky and you slightly twist it to the outside of your body.

2. Grip width inside shoulder width

Research indicates that a grip inside shoulder width apart helps to activate the long head of the biceps vs. the short head. This results in helping you grow big bicep peaks faster than bicep exercises with a wider grip.

3. Shorten your Range of Motion

Another way to emphasize long head activation in your exercises is by adjusting your grip width and range of motion during curls with a bar. Some of the best exercises for bicep peak are ones that don't have a full range of motion, which is really counterintuitive.

A narrower grip will favor the long head and thus increase its involvement relative to the short head. Furthermore your bicep peak is activated more on the initial part of the rep, so focus on this instead of full range of motion on many arm exercises to hit the bicep peak.

4. Stretch through optimal selection

By placing our elbows behind our body on several of the bicep peak exercises we can get a full stretch and increase activation in the long head of the bicep peak. If you want to grow your bicep peak to its full genetic potential you need to stretch the long head through optimal exercise selection.

Studies and Resources used to make this video:
Electromyographic (EMG) study of the elbow flexors during supination and pronation of the forearm
https://www.ncbi.nlm.nih.gov/pubmed/7570586

Further evidence of functional differentiation within biceps brachii
https://www.ncbi.nlm.nih.gov/pubmed/8404567

Anatomic and biomechanical analysis of the short and long head components of the distal biceps tendon
https://www.ncbi.nlm.nih.gov/pubmed/21813298

The role of the long head of biceps brachii in the stabilization of the head of the humerus
https://www.ncbi.nlm.nih.gov/pubmed/2743659

Building a Biceps Peak
https://www.t-nation.com/training/building-a-biceps-peak

Top 5 Bicep Peak Exercises (Got the db palms up curl from this)
https://www.youtube.com/watch?v=WL8z8vK03Po

5 Bicep Exercises for WIDER/THICKER Biceps (Link to my video mentioned)
https://www.youtube.com/watch?v=MfIH1Gd2b64

5 Bicep Peak Exercises For BIGGER/TALLER Arms!
https://youtu.be/aEwlsw6NlnA

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Видео 5 Best Bicep Peak Exercises (DON'T SKIP THESE!) канала Troy Adashun