So, here are the top 5 bicep exercise for getting that peak and building the mass.
Lets get started on the first bicep exercise
1.Seated dumbbell curls
Probably one of my favourite bicep exercise although it doesn't necessarily focuses on the peak its a great overall exercise for biceps especially for the mass. The reason why I like it is it keeps such a strict range of motion and doesn't let you swing your arms. So sit up right, slow the tempo down and feel the muscle work 2-4 sets 12 reps each, don't go too heavy and focus on the movement. Work both arms together and keep yourself up right don't let yourself swing.
2. Single arm preacher curl
Single arm preacher curl is another one of the best exercises, it is for the peak. The magical thing about this exercise is it keeps you on a very strict range of motion which really means all that movement (Contraction and relaxation ) originates from that bicep and really peaks up at the top
you can also assist yourself to make the best out of the set. Also while doing the exercise don't go all the way down, don't open you arm fully just open it to the right extent.
3. Incline dumbbell alternate curls + Barbell curls
This is a very important exercise. In fact this is a duo of thee Incline dumbbell curl and barbell curls. I chose Incline alternate dumbbell curls because of extreme range of motion allows you to activate all of your muscle fibers which results in targeting and isolating the muscle entirely and hence you end up building more muscle.
In incline position the movement remains isolated and there is no cheating because of the strict position
If you go with lightweight it wont make your bicep big, what it does is activates the muscles fibers and that's where the barbell curls come into play. Do 3 heavy sets of Barbell curls and you'll be amazed by the massive results.
4. Concentration curl
5. High cable curl
So this is the last exercise on our list of top 5 bicep exercises. The high cable curl is a great bicep exercise to finish the bicep workout.The exercise gives you a full stretch in the biceps which really feels good. The variation in the cable height has different impact on the bicep muscle accordingly, so don't don't set the cable height just to the normal height and complete the workout.
So these were the top 5 bicep exercises that you must include in your workout routine. If you have any questions to be answered or suggestions, you can write them below in the comment section and we will be happy to answer them.
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