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Sunday, 13 December 2015

TOP 5 Bicep Peak Exercises

Stay focused throughout the session. Forget everything around you and only think of getting in depth the working muscles.

This program only specialist in exercise muscle Biceps
Details and the ways that will be applied in :



TOP 5 Bicep Peak Exercises


One of the most common questions I’m asked is: “How do you get those peaks in your biceps?”. The answer I always give is that it’s largely due to the muscle insertion points from my shoulder to my elbow, which gives me a short bicep head and the impression of a high peak when I hold a front-double bicep pose. I’m quick to add that this isn’t simply down to my genetics, but also partly due to the exercises I train my biceps with and how I perform them.
1. Seated Dumbbell Curls
5 sets x 12 reps


 2. Single Arm Preacher Curl
3 sets x 12 reps


 3. Incline Bench Bar Curls
3 sets x 12 reps




 4. Concentration Curls
3 sets x 12 reps


 5. High-Cable Pulls
4 sets x 15 reps


Finally, try to hold the squeeze in the muscle at the top of each rep – especially the final few reps of every set. This flexing of the muscle while it’s contracted will help improve your conditioning.

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