Prioritize Exercises That Target the Long Head You could even train the arms three times per week if you had the time and wanted to really stimulate muscle growth. Ideally, you would be training the amrs hard and allowing 48-72 hours between arm days. Training the biceps at least twice per week allows you to add more training volume and stimulus to the muscle. Need a workout program? Get 3 free workouts on Fitbod right now.īelow are a few tips to help you build a bicep peak. Hammer curls, close grip barbell curls, and seated incline dumbbell curls are all exercises that target the long head. The long head of the biceps runs on the lateral side of the arm, and has a more pronounced peak.ĭeveloping the long head will give the arm a wider appearance from the side view, and give you the peak you are after.Įxercises that have the elbows back behind the shoulder, performed with a narrow grip, and a more neutral wrist position are all good options. You can also target the short head more by doing curls with the elbows in front of the body.Ī movement like barbell curls where you allow the elbows to lift as you curl is a good short head bicep variation. The short head can often help develop more thickness (width) of the bicep (from the front view). The short head of the biceps runs on the inside of the arm down to the inner elbow, and is targeted by performing curls with wider grips and a more supinated (palms up) wrist position. The bicep muscle has two main heads (the short and long head). If you are looking for a workout program to help you build bigger bicep peaks, be sure to check out the FitBod app and get your first 3 workouts for free. If you are looking to build bigger bicep peaks, you need to prioritize work more isolated exercises like incline curls, spider curls, and preacher curls, and ensure you’re working with a set and rep range that encourages hypertrophy (muscle growth).īelow, we will discuss how to build a bicep peak, what exercises you should be adding to your biceps workouts, and give you a sample bicep peak workout plan. You need to train the biceps with intensity, and a wide variety of movements to isolate the areas of the bicep that contribute to developing the peaks on your arms. Training to develop bicep peaks is not as simple as doing a few curls.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |