5 Exercises You Must Try For Bigger Bicep Peaks!

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This video features 5 bicep peak exercises you're likely not doing. I like to say that "new activation = new gains" and trying new bicep exercises is a great way to grow them. These are 5 of my favorite bicep exercises for growing the long head of the biceps, which is also considered the "bicep peak." The bicep peak is responsible for growing your biceps taller, while the short head of the biceps is responsible for width. You need to grow your biceps taller if you want your arms to look more aesthetic. Getting big biceps is a lot more complex than just throwing up some hammer curls and other bicep exercises with poor form. When it comes to maximizing the size of the bicep peak muscle its fundamental that you understand the bicep peak anatomy and how to maximize activation. There are 4 main tips we cover in this video to increase activation of the bicep peak. The first one is keeping your elbows behind your body and getting a full stretch at the bottom. The second one is supinating your wrists and twisting your pinky finger up on db moves. The third is bending your wrist back and selecting movements to eliminate the forearm and anterior deltoid. Last but not least, we will shorten our range of motion on a few movements to focus in on the long head.

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5 Bicep Peak Exercises Mentioned In This Video
FORGOTTEN EXERCISE ⅓ - isometric hold wall lean curls
FORGOTTEN EXERCISE 2/3 - waiters curls
FORGOTTEN EXERCISE 3/3 - supinated stretch curls
FORGOTTEN EXERCISES 4/4 - dead hang curls
FORGOTTEN EXERCISE 5/5 - dead hang waiters curls

REFERENCES USED TO MAKE THIS VIDEO:

This video was created after extensive research on bicep peak exercises and what moves would best activate the long head. Here is a list of references that I used to come up with these exercises and the information listed in the video.

Long head biceps -
https://www.ncbi.nlm.nih.gov/pubmed/7...

long head range of motion -
https://www.ncbi.nlm.nih.gov/pubmed/8...

long head vs. short head -
https://www.ncbi.nlm.nih.gov/pubmed/2...

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