How to Get Biceps Peaks Higher

Bodybuilders spend a lot of time working on the biceps muscles in the upper arm. Adding muscle mass to the biceps increases its peak -- the size of the muscle at its largest circumference. Weightlifting to add muscle mass involves high weights with low repetitions. The bodybuilder will use the heaviest weight he or she can lift six to eight times in a row. In addition, competitors will perform these exercises to maximize the muscle's peak just before they step on stage. Several exercises are used to increase the peak of the biceps muscle.

Things You'll Need

• Curved barbell
• Removable weights
• Preacher bench
• Dumbbells
• Straight bench
• Straight barbell

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Instructions

• 1

  Perform preacher curls with a curved barbell. Add removable weights to each end of the barbell and secure in place. Use the amount of weight that you can curl six to eight times to failure. Sit on the preacher bench, hold the barbell on either side of the curve with your forearms up and place your upper arms on the pad in front of you. Slowly lower the barbell until your arms are straight. Keep your upper arms flat on the pad throughout the movement. Curl the bar by bending your elbows as far as possible. Complete six to eight repetitions to failure.

• 2

  Perform single-arm bicep curls with dumbbells. Stand or sit straddling a bench. Hold the dumbbell in one hand with your forearm supinated -- toward the ceiling. This exercise is effective because the biceps muscle supinates the forearm and assists with elbow flexion. Curl the dumbbell six to eight times and repeat on the other side. Repeat this exercise with your forearm pronated -- facing the floor -- to tone the inner portion of your biceps muscles.

• 3

  Sit on a bench and hold a dumbbell in one hand to perform concentration curls. Place your elbow against your inner thigh and hang your arm down with the barbell in your hand. Curl the weight with your forearm toward the ceiling. Perform six to eight repetitions and repeat on the opposite side.

• 4

  Hold a weighted straight barbell with both hands, palms up, with your hands shoulder-width apart. Curl six to eight repetitions. Repeat this exercise with a close grip, with your hands next to each other to target different areas of the muscle.