bicep peak

[ACES2911]

what is the best exercise to blast the bicep peak?

[Big A]

Hammers.

[ACES2911]

Thanks, I posted this questions days ago, I thought I was invisible.Hammer curls you say, will do!!

[ACES2911]

How long should you rest between reps??

[Pittbull™]

1st off, welcome aboard. We're a little slow at the mo but don't let that put you off. We've got a top team here & I'm sure you'll learn a great deal & also be a great member.

Ok now if you're looking purely for adding some size to your peak rather than shaping I'd personally go with slightly longer rest periods so the muscle can more fully recover & lift heaver.

So look at around 90-120sec mark.

BigA may think slightly differently?

[ACES2911]

Please critique my workout,
15 rep preacher curls, 8 rep concentration curls and add 10 rep hammers for a change to the bicep next workout. These are light weights of course for the 15 reps, however heavier when it comes to 8 and 10 reps.
I believe I'm hitting the bicep peak prime time,correct? Rest period is 30 sec. before each rep and then 90 sec rest before, I start again.

[PUMBA]

Hi guys long time no type LOL. forgive me if I am wrong or create confusion I have always trained with belief that Hammers created width to the Biceps and Preachers and Concentration Curls helped with peak.......keeping in mind that if you genetically don't have "peaky" bicep shape ("Al Beckles or Brian Buchanan") you will not ever have peak.

[ACES2911]

I will try to focus on preacher and concentration movement and leave hammers alone, correct?

[Big A]

Preachers work inner head, concentrations work both heads and hammers work outer head (peak).

[ACES2911]

Got it, will work with preacher curls, hammers and concentration, thanks so much..

[wack57]

preacher curls and hammers will get the job done

[catoblepas]

i think when it comes to bicep peak it comes down to your genes,but preacher curls might help a little.