BIG ARMS! How to Get that Mountain Bicep Peak!!

In order to get that coveted bicep "peak" you have to focus on the long head of the biceps. The best way to hit the long head is to do exercises with the arms back such as the Incline Bench Dumbbell Curls, Close-Grip Barbell Curls, or Drag Curls, etc. Focus on getting a really good contraction at the top and controlling the weight all the way down.

Make sure not to neglect the short head! The best way to target the short head is doing curling motions in front of the body. Example: Wide-Grip Barbell Curls, Concentration Curls and Preacher Curls. It is important to train each head every time you train biceps! The long head will give you the peak and working the short head will give your arm some thickness. Always begin the workout with the muscle group that is lagging the most while your energy levels are still high!