The best piece of advice I can give you is to concentrate on building your upper arms so that the circumference of each is up past 18 inches. When you achieve this, you will have forgotten about your question. Sarcasm aside, the best way to build your biceps peak is to focus on increasing the size of your biceps.

The only way to increase biceps size is to utilize exercises that allow the greatest amount of overload to be placed on the muscle- think Max-OT. When considering effective exercises that work the biceps specifically, never sacrifice maximum overload for the sake of variation, not if you want results. I always recommend that bodybuilders should not stray too far from the basics such as heavy barbell and dumbbell curls. In other words, the fancy boy exercises – don't waste your time.

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The short (outer) head of the biceps is recruited most during the supination of the wrists (turning the palms up as you curl the dumbbell). Supination of the wrist can be performed when using dumbbells but not a barbell. Therefore, heavy dumbbell curls complement heavy barbell curls perfectly. Focus on building your strength in these two exercises and you will definitely experience an improvement in the shape of your biceps, simply because you have built more muscle.

And lastly, the leaner you are the more shape you are going to have because less fat will be blurring the muscle. You'll be amazed what dropping a few percent of body fat will do for overall shape of all muscle groups.

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I understand that you can’t build a biceps peak if you don’t have the genetic shape but is there anything I can do to improve the peak I have?

by Paul Cribb Ph.D. CSCS. time to read: 1 min