Building Bicep Peak

Muscle & Fitness expert, Dr. Jim Stoppani, addresses the most pressing nutrition and training questions from his fans.

Dr. Jim,
HELP!
How do I build better bicep peak? I've tried everything. What am I doing wrong?

The biceps peak is made up of the long head or outer head of the biceps. Exercises that target this head involve curls where the arms are behind the body (incline dumbbell curl and behind-the-back cable curl) or when the arms are turned in (concentration curls or close-grip barbell curls) or when the wrists are turned more in a neutral position (hammer curls or EZ-bar curls). Watch my Standing Cable Concentration Curl video for more on this and try my Stand and Deliver Biceps Workout, which focuses on building big arms with a big peak.