Top 15 Biceps Peak Exercises For Building Monster Arms

Building biceps worth showing off is easier said than done. You need to perfect your training, diet, and recovery program to elicit the desired results.

Look around your gym (or Fitness Instagram), and you might see people with bulky arms with no definition or separation or lifters with peeled biceps but no meat on them. While there is nothing wrong with any of the two, they do little to add to your physique’s aesthetics. 

In his prime, Arnold Schwarzenegger arguably had the most iconic biceps of all time, and you could credit his mountain-like biceps peak for it. Every time he flexed his guns, it looked like his biceps had a life of their own. 

In this guide, you’ll learn everything there is to learn about building biceps peak, including biceps anatomy and the best peak-building exercises that’ll beef up your arms. 

Biceps Anatomy

Your arms consist of three muscles — the biceps brachii, brachialis, and brachioradialis. Here is a brief overview of each:

1. Biceps Brachii

Biceps brachii consists of a long and short head. The short head originates at the front of your scapula and inserts at top of the radius (the forearm bone that ends near your thumb)

The long head originates at the scapula but takes a longer route to insert into your radius. To build taller arms and improve your biceps peak, you need to focus on the long biceps head. In a back double biceps pose or while looking at the biceps from the side, the long biceps head is the most prominent muscle.

In this article, we’ll primarily be focusing on exercises that target the long brachii head. Notably, a supinated grip (palms facing forward) targets the brachii most effectively. 

2. Brachialis

Brachialis lies underneath the brachii and runs from the midpoint of your humerus (upper arm bone) to your ulna (the forearm bone that ends near your pinky finger). 

Training the brachialis is important for building the biceps peak as it can make your biceps appear bigger by pushing your brachii up from below. The brachialis is best trained with neutral-grip exercises like the dumbbell hammer curl. 

Furthermore, you could isolate the brachialis with exercises that involve holding your arms behind your body such as the incline bench dumbbell curl and drag curl. 

Related: The 10 Best Brachialis Exercises For More Muscular Arms + Brachialis Workout

3. Brachioradialis

It is a long forearm muscle that originates on the humerus and attaches at the end of the radial bone. The brachioradialis is best trained using an overhand (palms facing down) grip. 

Since a fully pronated grip loses the mechanical advantage of the biceps, you could overlook training this muscle if your goal is to build Governator-like mountain peaks. However, you could include a couple of wrist curls at the end of the workout as accessory moves to bring up your forearms. 

15 Best Exercises for Building Biceps Peak

It’s no secret that biceps curls are the most effective way of building size and definition in your guns. If you want to build sleeve-ripping pythons, add the following exercises to your training arsenal:

1. Incline Dumbbell Curl

How to perform:

1. Set a bench at a 45 or 60-degree incline.
2. Lie on the bench with your back flat against it while holding a dumbbell in each hand.
3. Your arms should be extended straight at the starting position and be perpendicular to the floor.
4. Curl the dumbbells until they are at your shoulder level.
5. Pause and contract your pythons at the top.
6. Return to the starting position in a slow and controlled motion.
7. Repeat for recommended reps.

Read our detailed guide on incline dumbbell curl.

2. Bayesian Curl

How to perform:

1. Attach a D-pulley handle to a low pulley machine.
2. While facing away from the pulley, grab the handle with one hand, step forward, and take a split stance.
3. At the starting position, your palm should be facing forward and your arm extended behind you.
4. Without using momentum or twisting your shoulders or hips, curl the weight until your hand is at your chest level.
5. Pause and contract your biceps at the top.
6. Return to the starting position and repeat for recommended reps.

Read our detailed guide on Bayesian curl.

3. Drag Curl

How to perform:

1. Stand upright with a shoulder-wide stance.
2. Grab a barbell with a shoulder-width supinated (palms facing forward) grip.
3. At the starting position, the bar should be resting against your upper legs.
4. Curl the bar by pulling your elbows up and behind you.
5. The bar should be in contact with your body throughout the lift.
6. Pause and contract your biceps at the top.
7. Return to the starting position and repeat for reps.

You could also perform this exercise on a Smith machine or with dumbbells. 

Note: While performing each of the barbell lifts mentioned in this article, grab the bar with a narrower than shoulder-width grip for targetting the biceps peak. 

Read our detailed guide on drag curl.

4. Dumbbell Hammer Curl

How to perform:

1. Stand upright with a shoulder-wide stance.
2. Grab a dumbbell in each hand and hold it on your sides with a neutral (palms facing each other) grip.
3. While keeping your elbows pinned to your sides, curl the dumbbells until at your chest height.
4. Pause and contract your guns at the top.
5. Slowly return to the starting position and repeat for desired reps.

Read our detailed guide on dumbbell hammer curl.

5. Concentration Curl

How to perform:

1. Sit on a flat bench with an upright torso and a dumbbell in your hand.
2. Position your feet flat on the floor and spread your knees somewhat to form a “V” with your legs.
3. Hinge forward and position your elbow on your inner thigh.
4. Place your free hand on the other knee to stabilize your body.
5. Curl the dumbbell until it is at shoulder height.
6. Pause and contract your biceps at the top.
7. Return to the starting position and repeat for recommended reps.

Tip: Advanced lifters can try the cable variations of the lift to better isolate their pythons. 

Read our detailed guide on concentration curl.

6. Preacher Curl

How to perform:

1. Sit on the preacher curl bench so that your armpits are placed on top of the pad. Your upper arms should be placed flat against the pad.
2. Grab the bar with a slightly narrower-than shoulder-width underhand grip to target the biceps peak.
3. Your upper arms will remain parallel throughout the lift.
4. Curl the weight and pause and contract your biceps at the top of the movement.
5. Return to the starting position.
6. Repeat for reps.

Read our detailed guide on preacher curl.

7. Barbell Curl

How to perform:

1. Stand upright with a shoulder-wide stance.
2. To build your biceps peak, grab the barbell with a narrower than shoulder-width underhand grip.
3. At the starting position, the bar should be resting against your thighs.
4. Curl the bar until it is at your shoulder level.
5. Pause and contract at the top.
6. Return to the starting position and repeat for desired repetitions.

Read our detailed guide on barbell curl.

8. Overhead Biceps Cable Curl

How to perform:

1. Attach D-handles to pulleys adjusted at the highest setting.
2. Grab a D-handle in each hand and extend your arms straight so that your upper arms are parallel to the floor throughout the movement.
3. While keeping your elbows pinned in position, perform a curl until your hands are almost above your shoulders.
4. Pause and contract your guns at the top.
5. Return to the starting position.
6. Repeat for reps.

Read our detailed guide on overhead biceps cable curl.

9. Crossbody Dumbbell Hammer Curl

How to perform:

1. Stand upright with a shoulder-wide stance while holding a dumbbell in each hand with a neutral (palms facing each other) grip.
2. Curl the dumbbell across your body so that your hand is in front of your chest.
3. Pause and contract your biceps.
4. Return to the starting position.
5. Repeat on the other side and alternate between reps.

Read our detailed guide on crossbody dumbbell hammer curl.

10. Spider Curl

How to perform:

1. Adjust an incline bench at a 45-degree angle.
2. Grab a dumbbell in each hand with a supinated (palms facing forward) grip.
3. Place your chest against the bench while keeping your feet planted on the floor.
4. Your arms should be extended straight and perpendicular to the floor at the starting position.
5. Curl the dumbbells until they are at shoulder level.
6. Pause and contract your guns at the top.
7. Repeat for recommended reps.

Read our detailed guide on spider curl.

11. Strict Barbell Curl

How to perform:

1. Stand upright against a wall with a shoulder-wide stance so that your upper back and butt are in contact with the wall throughout the exercise.
2. Your heels should be 12-inches from the wall or less.
3. To focus on your biceps peak, grab an EZ-bar with a narrow underhand grip.
4. Without using momentum, curl the bar up to your chin.
5. Pause at the top for a couple of seconds before returning to the starting position.

Read our detailed guide on strict barbell curl.

12. Neutral Grip Pull-up

How to perform:

1. Stand on an elevated platform under a pull-up station.
2. Grab the neutral bars and step off the platform.
3. Using your biceps, pull yourself up until your chest is next to the neutral bars.
4. Slowly return to the starting position and repeat for reps.

Read our detailed guide on neutral grip pull-ups.

13. Gironda Perfect Curl

How to perform:

1. Grab a barbell with a supinated, shoulder-width grip.
2. Before starting the movement, lean backward and shift your weight on your heels. Your shoulders should be behind your hips and knees.
3. As you curl the weight up to your shoulders, bend forward so that your shoulders are in front of your hips and knees as the bar reaches the top of the movement.
4. Return to the starting position and repeat for reps.

Check Out: Bodybuilding Tips from The Iron Guru Vince Gironda

14. Waiter Curl

How to perform:

1. Place a dumbbell on an elevated surface like a bench in a vertical position.
2. Place your hands flat under the top plate with one hand on each side of the dumbbell’s handle in a supinated position.
3. Stand upright with a shoulder-width stance and hold the dumbbell in front of your thighs.
4. While keeping your elbows pinned to your sides, curl the dumbbell until it is at your chest height.
5. Pause and contract your pythons at the top.
6. Slowly return to the starting position.
7. Repeat for reps.

Read our detailed guide on waiter curl.

15. Cable Curl

How to perform:

1. Attach a straight bar to a pulley set at the lowest setting.
2. Grab the bar with a narrower than shoulder-wide underhand grip.
3. While keeping your elbows pinned to your sides, curl the bar until at your chest level.
4. Pause and contract your biceps at the top.
5. Slowly return to the starting position and repeat for recommended reps.

Tip: While the narrow grip straight bar cable curl focuses on your long biceps heads (brachii), using a cable rope attachment will target your brachialis.

Read our detailed guide on the cable curl.

The Best Workout For Building Biceps Peak

The training routine laid down below is designed to prioritize building biceps peak while also ensuring your short biceps head and brachioradialis get a good workout:

No	Exercise	Sets	Reps
1	Barbell Curl	3	12-15 reps
2	Single-Arm Cable Preacher Curl	3	12-15 reps
3	Incline Bench Hammer Curl	3	12-15 reps
4	Concentration Curl	3	12-15 reps
5	Reverse-Grip Barbell Curl	3	12-15 reps

How To Build a Better Biceps Peak

If you’re not satisfied with the height or thickness of your arms, you should:

1. Prioritize Long Brachii Head Training

If you usually go through a biceps workout without training as per your arm musculature, you need to take a step back and reassess your training approach. 

Changing your grip on a barbell goes a long way in targetting your long biceps head. Use a narrower than shoulder-width grip to prioritize your outer arm development. 

2. Gain More Muscle Mass

You might be lagging in the biceps peak department because of your overall size. Adding muscle to your frame should be on top of your priority list if you want sleeve-ripping pythons.

Related: 6 Reasons Why You Aren’t Gaining Muscle Mass

3. Shed Body Fat

Excess body fat is one of the biggest reasons most people do not have defined biceps peak. If you want your biceps to be striated and separated, you need to shed excess body fat. 

Check Out: 15-Minute Fat-Loss Finishers for Bodybuilders

4. Not Overlook Other Arm Muscles

While focusing on the long brachii head is important, you shouldn’t ignore the other three muscles while working on improving your biceps peak. Well-developed arms can add to your body’s aesthetics and symmetry. 

Genetics — The X-Factor

Although most lifters hate to admit it, genetics play a huge role in bodybuilding. After a certain point, the shape and size of your biceps peak will be determined by your genetics.

People with short biceps muscle bellies, like Arnold Schwarzenegger, generally have a taller biceps peak than people with longer muscle bellies, like Sergio Oliva, who have a relatively less pronounced biceps peak. 

Check Out: Top 5 Bodybuilders With The Best Genetics Ever

Wrapping Up

If you’re just starting out, the time it’ll take to build mountain-like biceps peak will depend on your diet, training, recovery program, and genetics. However, you can speed up the process by using the exercises mentioned in this article. 

Remember — While performing a biceps workout, you need to focus on contracting your pythons with every rep. Going through the reps for the sake of it will not cut it. 

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