The best equipment for building peaked biceps are exercises that target the long head of the biceps, which is the muscle that creates the peak. Here are some of the best exercises for building a peaked biceps:
- Incline dumbbell curls: This exercise is great for isolating the long head of the biceps. To do incline dumbbell curls, sit on an incline bench with your back straight and your feet flat on the floor. Hold a dumbbell in each hand with your palms facing up and your elbows close to your sides. Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides. Lower the dumbbells back down to the starting position and repeat.
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- Incline dumbbell curls exercise
- Dumbbell hammer curls: This exercise is also great for isolating the long head of the biceps. To do dumbbell hammer curls, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing each other. Curl the dumbbells up towards your shoulders, keeping your elbows close to your sides. Lower the dumbbells back down to the starting position and repeat.
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- Dumbbell hammer curls exercise
- Close-grip barbell curls: This exercise targets both the long and short head of the biceps, but it can be modified to focus more on the long head by using a narrower grip. To do close-grip barbell curls, stand with your feet shoulder-width apart and grab a barbell with an underhand grip that is slightly narrower than shoulder-width. Curl the barbell up towards your shoulders, keeping your elbows close to your sides. Lower the barbell back down to the starting position and repeat.
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- Close-grip barbell curls exercise
- Preacher curls: This exercise is great for isolating the long head of the biceps. To do preacher curls, sit on a preacher bench with your back straight and your feet flat on the floor. Place your forearms on the preacher bench with your palms facing up. Hold a dumbbell in each hand and curl the dumbbells up towards your shoulders, keeping your elbows close to your sides. Lower the dumbbells back down to the starting position and repeat.
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- Preacher curls exercise
- Cable curls: Cable curls are a great way to target the long head of the biceps with a variety of different grips. To do cable curls, attach a cable attachment to a high pulley. Stand with your feet shoulder-width apart and grab the cable attachment with an underhand grip. Curl the cable attachment up towards your shoulders, keeping your elbows close to your sides. Lower the cable attachment back down to the starting position and repeat.
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- Cable curls exercise
In addition to these exercises, it is important to focus on progressive overload. This means gradually increasing the weight you are lifting over time. As you get stronger, you will be able to lift heavier weights, which will help you build more muscle in your biceps.
It is also important to note that building a peaked biceps takes time and dedication. There is no quick fix. You need to be consistent with your training and nutrition in order to see results.
If you are serious about building a peaked biceps, I recommend working with a qualified personal trainer. They can help you create a personalized workout plan that is right for you and they can provide you with the support you need to stay motivated.