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Incline Dumbbell Curls

ImageThis exercise will hit different fiber in your biceps and gives you the peak bicep look.

Sit back on an incline bench holding a dumbbell in each hand, keep your elbows well forward throughout the movement, curl the weight upward and toward the shoulder level. Then squeeze your biceps hard at the top position. Lower the weights again, slowly under full control. The speed and techniques are similar to what was described earlier.

Preacher Curl

Similar to barbell curl but using the preacher curl station. This is an excellent bicep peaking isolation exercise.

Hammer Curl

Hammer curl gives your biceps the full look and your forearms are also working hard.

Similar to incline dumbbell curl except you will be using the hammer grip on the dumbbell like holding a hammer knocking nails in and standing up instead of sitting down.

Build Biceps Tips

Focus on the movement of your biceps all throughout the motion. Don't lift weights that are too heavy that will compromise your form and techniques to show off.

By slightly turning and squeezing, you'll build more peak on your biceps. Like all exercises, pose and stretch the biceps between sets. This is to flush out lactic acid and help your biceps recover better for the next set.

Remember to change the order of the exercises you perform after every few weeks to shock your biceps into new growth.