The biceps brachii sits on the front of the large humerus bone in the arm and it contains a long and short head. The long head is on the lateral side of the arm and the medial head is on the medial, or inner, side. Split-peaked biceps are characterized by having girth in the upper arms and also definition between the two segments. The best exercises to achieve this look involve exercises that focus on both segments simultaneously and each segment independently.
EZ Bar Preacher Curls
An EZ bar has a wavy handle which allows you to do exercises with your wrists turned in slightly. This not only takes tress off your wrists, but it also helps emphasize the outer part of the biceps. To begin, sit on a preacher bench, reach down and grasp the bar with your hands shoulder-width apart. Press the back of your upper arms against the padded support and keep them there as you lift the bar toward your chest. Once your palms face your body, squeeze your biceps forcefully for a full second. This is important with all biceps exercises. Slowly lower the bar all the way down and repeat.
Concentration Curls
Concentration curls require one dumbbell and either a weight bench or workout chair. To begin, sit on the bench with your feet spaced in a wide stance and the dumbbell in your right hand. Lean forward and press your right elbow against the inside of your right thigh, and let the weight hang straight down. Keeping your upper arm still, bend your elbow and raise the weight up toward your chest. Squeeze your biceps for a second, slowly lower the weight and repeat. After doing a set of reps, switch arms.
Inner Biceps Curls
Inner biceps curls require a set of dumbbells and you can do these standing or seated. To do them standing, place your feet about shoulder-width apart and hold the weights down at your sides with your palms facing in. Keeping your upper arms tight to your sides, lift the weights up laterally to your body and twist your wrists so your palms face your shoulders. Squeeze your biceps forcefully for a second, slowly lower the weights to the starting position and repeat. When you lift the weights, keep your forearms in line with your shoulders.
Close Grip Barbell Curls
Close grip barbell curls target the outer biceps and they are performed from a standing position with your feet about shoulder-width apart. To begin, hold the bar straight down in front of your thighs with your hands about six inches apart in an underhand grip. Keeping your elbows tight to your body, lift the bar up by bending your elbows. Stop when your palms face your chest and squeeze your biceps forcefully. Slowly lower the bar back down and repeat.
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