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Peaked Biceps

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How To Get Peaked Biceps

how to get peaked biceps

Developing a well balanced arm and getting that peak on the biceps comes from doing partial reps as well as hammer curls which will directly isolate the front lower section of the upper arm. Below is a recommended workout that one can add to your normal biceps workout.

The first thing that you need to do when developing the peak of your biceps is to make sure that you isolate and concentrate on the peak of the contraction when doing a curl. By far the best way to do this is by doing only one arm at a time so that the maximum amount of concentration can be achieved.

Using dumbbells only one should use a preacher bench so that the elbow is dead still when the movement is done. It is a good idea to first complete 12 to 15 repetitions using a deliberate slow and concentrated action and not just pumping them out without thinking about what you are doing.

After those 12 or 15 reps have been completed you then would start training specifically for the peak of your biceps. The answer is partials which are done at the bottom of the movement only lifting the dumbbell 2 or 3 inches and then lowering the dumbbell to full extension.

You can use your other hand to help complete the partials however if you are not able to complete 15 or 20 reps doing partials you should lower the weight that you are using. You should only use your other hand to help the weight once you can directly feel the isolation of the peak of your biceps.

You would then rest for only 10 or 15 seconds and then do another 10 or 15 partials in the same way as you did before. If you are able to complete three sets like this your biceps will be completely fried after the third set and if they are not then you need to increase the weight.

One could either do another three sets using a hammer grip on the preacher dumbbell curl as above or alternate when you train biceps again to hammer curls with dumbbells the next time you train them. The hammer curl is when the dumbbell is held with palms facing inwards like holding a hammer or an axe.

The only way to effectively grow the peak of your biceps is to make sure that you are able to isolate the peak of the biceps at the top of the contraction. Just like training any other body-part you need to make sure that you are thinking about what you are doing and not just counting the reps so that you can finish the set.

For more information go to Old School Arm Training


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The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice.

Any of this advice should not be adopted without a consultation with your health professional.

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