The "peak" or shape of your biceps is genetically predetermined and never changes over the course of your life. The natural shape and design of your muscle can only develop by growing larger. So by developing your entire biceps, you enhance whatever peak you may have. Curls alone will not do the job. Working the brachialis, the smaller muscle under your biceps, helps add size to your upper arm. Consult a healthcare practitioner before beginning any strength-training program.
Step 1
Perform barbell curls using a shoulder-width grip on the bar. With your palms facing up, curl the bar by bending your elbows. Do not rock the weight up with your torso. Perform this exercise for three to five sets of eight to 12 repetitions.
Step 2
Do dumbbell curls. Start with the dumbbells down at your sides, palms facing inward. As you curl the dumbbells up, twist your wrists until your palms face up at the top of the movement. Perform three to four sets of eight to 12 repetitions.
Step 3
Lean forward with your arm over a bench and pointing down at a 45-degree angle. Hold a dumbbell in one hand with your thumb pointing upward. Without twisting your wrist, curl the dumbbell up until the top of the dumbbell touches your shoulder, then lower under control. This exercise works the brachialis and should be performed for three to five sets of 10 to 15 repetitions.
Step 4
Grip a barbell with a palms-down, shoulder-width grip. Do not wrap your thumb around the bar; keep it on the same side as your fingers. Curl the barbell up, then lower under control. Do not allow your wrists to bend. This strengthens your brachialis and provides stability for your elbow joint. Perform this exercise for three to four sets of 10 to 15 repetitions.
Tips and Warnings
- Watch yourself in the mirror to ensure that you are not cheating by using your torso to throw the weight up.
- If you feel pain, stop lifting.
Things You'll Need
- Barbell
- Dumbbell
- Bench
References
- "Strength Training Anatomy -- Third Edition"; Frederic Delavier; 2010
- "The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revised"; Arnold Schwarzenegger, et al.; 1999
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