biceps, pico del bíceps

How To Develop A Great Biceps Peak

The biceps is the importanter muscle of the body, if you judge by the volume of articles and publications

It certainly is the muscle group that has the most mystique, especially among young trainees chasing after the elusive biceps peak. This is in fact a good development of the long head of the biceps.

Say what? Yes, the “bi-“ in biceps actuallys stands for “two,” meaning that this muscle has two heads that attach at different insertions on the scapula. One head is called the short head and one head is called the long head. This anatomical drawing, graciously offered by anatomy expert Frederic Delavier was used in my book “Arm Size & Strength – The Ultimate Guide

long head, biceps

To show it even better:

On the above image, Delavier’s finger is pointing at the insertion of the long head on the scapula, above the head of the humerus. You can see that the attachment of the pec major is on the external part of the shallow groove the tendon of the biceps lays. (The short head is cut back to have an unobstructed view of this structure)

While we are on the subject, one of my biggest pet peeves: bicepS takes an “-s.” It’s not one bicep and two biceps, it’s always spelled bicepS, no matter how many there is.

With that out of the way, here is a way to target that part of the biceps and get you on the way to sculpt a great biceps peak.

The Biceps Peak Workout

A1 – Myometric Dumbbell Curl, Seated on Incline Bench
3 x 6-10; tempo 4010; rest 10 seconds

A2 – Incline Dumbbell Hammer Curl
3 x 6-10; Tempo 4010; rest 10 seconds

A3 – Close-Grip EZ Bar Standing Curl
3 x 6-10; Tempo 4010; rest 2 minutes

The exercises are shown in the video below so there is no confusion as to how to do them. The secret to the effectiveness of this tri-set is picking the right load. You have to select a weight you can go to failure with between 6  to 10 repetitions.

This workout is grueling, but you will have the pair of arms that will make you forget you couldn’t brush your teeth the next day

In strength,

Coach Charles R. Poliquin