Arm Exercises

How to Peak Your Biceps

Try these bicep blasting moves to add some elevation to your guns.


The following exercises are custom made to attack the brachialis, allowing you to move a few steps closer to hitting that biceps peak!

Hammer Curls

Grab a pair of dumbbells and hold them at your sides with your palms facing inward toward your thighs. Curl the dumbbells together, but keep your palms facing inward throughout the set, as if using a hammer. Make sure to keep your elbows locked in place, not allowing them to rise up or outward while you curl. At the peak contraction point squeeze extra hard before slowly lowering the dumbbells back to arms length. 

Reverse Curls

These are performed just like regular barbell curls with the only exception being that the palms are facing down. The palms down position will force the brachialis and the brachioradialis of the forearm to work intensely during this movement. Make sure you keep your elbows locked into your sides, and wrists straight throughout the set.

Keep the weight moderate and the reps in the 10-12 range. If you find that doing reverse curls with a straight bar is uncomfortable, try using an EZ-curl bar instead.