3 Bicep Training Mistakes Costing You Gains (FIX THEM FAST!)

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How do you get a bigger biceps peak? There are 3 huge mistakes most guys make when training for bigger biceps and before you can make gains you need to correct these 3 killer mistakes.

Regardless of how bad your bicep peak genetics are, with proper exercise selection and understanding the anatomy of your arms you can make amazing progress.

First things first, we need to eliminate the 3 huge mistakes you are likely making.

MISTAKE 1: Too much anterior deltoid in your arm curls and not stretching and activating the long head of the biceps which is the head responsible for the "bicep peak" formation.

MISTAKE 2: You are not maximizing short head bicep activation because you have poor supination and wrist position on your curls.

MISTAKE 3: You are ignoring the brachialis muscle, which is responsible for pushing the long head up and giving the bicep peak a fuller appearance.

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DETAILS OF THE BICEP PEAK WORKOUT

EXERCISE 1: ANGLED WALL CURLS
TARGETS: LONG HEAD
SETS: 3
REPS: 8-10

EXERCISE 2: ISO DB HAMMER CURL
TARGETS: BRACHIALIS + SHORT HEAD
SETS: 3
REPS: 8-10 EACH ARM

EXERCISE 3: ZOTTMAN CURLS
TARGETS: BRACHIALIS
SETS: 3
REPS: 8-10

EXERCISE 4: INNER GRIP SPIDER CURLS
TARGETS: BICEP PEAK, AKA "LONG HEAD"
SETS: 3
REPS: 30 SECONDS TIME UNDER TENSION

EXERCISE 5: DB CURL 21'S (3 POSITIONS)
TARGETS: EVERY HEAD
SETS: 3
REPS: 7 - 7 - 7

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LINKS TO RESEARCH AND STUDIES:

BICEP ANATOMY: https://www.webmd.com/fitness-exercis...

https://www.ncbi.nlm.nih.gov/pubmed/7...

https://www.ncbi.nlm.nih.gov/pubmed/2...

LONG HEAD VS SHORT HEAD SUPINATION: https://www.ncbi.nlm.nih.gov/pubmed/2...

BRACHIALIS: https://www.ncbi.nlm.nih.gov/pubmed/7...

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