5 Ways To Build Your Bicep Peak!

Believe it or not there are many different ways you can build your bicep peak from home. You don’t have to head down to your gym to complete the movements we are going to discuss below. Biceps can be home grown and you don’t just have to limit yourself to just barbell curls!


Start now, and you can develop a rather impressive pair of bicep peaks in time for the summer months so your t-shirts will fit better, your clothes will be snugger and you’ll feel more defined!


Barbell curls

Equipment needed: Barbell, weightsshutterstock_164304971

Swap your dumbbells for a barbell and reap the rewards. You are probably accustomed to gripping the barbell with your hands placed shoulder width apart. Focus on a range of close grip and wider grip as this will ensure the outer and inner head of the biceps are really worked and will undergo extra stress helping to bring about more size.


Hammer curlshammer curls

Equipment needed: Dumbbells

Hammer curls are tough but they really do the job! Performing hammer curls with dumbbells places a great amount of stress upon the biceps. Try incorporating hammer curls into your upper body routine as often as possible to really bring out that critical bicep peak.


Push up position hammer curlspush up hammer curls

Equipment needed: Dumbbells

This is a super exercise, which also helps build your core strength and muscles too. Assuming a push up position while holding the dumbbells, hammer curl the weight towards your shoulder.  If you’ve never tried these before, start doing them now!


Reverse curls

Equipment needed: Dumbbells or a barbell

These are a great exercise to do at the end of your workout to really get that bicep pump and will no doubt take your muscles to failure. This is a normal bicep curl except that the palms of your hands will be facing downwards onto the barbell.  It is much tougher to do than with the palms facing upwards so go easy on the weight at first.


Chin-upschin ups

Equipment needed: Pull-up bar

You can achieve a great biceps workout by doing underhand chin-ups. All you need is a pull up bar fixed above a doorway. The chin-ups work your lats as well as your biceps, which makes them a great upper body sculptor.


There are plenty of moves to keep you building your bicep peaks! From molehills to Mount Everest remember, building muscle takes time and perseverance. After you’ve completed your biceps workout, remember to have your protein shake.

Author: Lee

Just an average guy, trying to help people make better choices in life! Back in 2012 I was struggling with my fitness goals and I stumbled across the Shaun T Insanity Workout DVD and since then I’ve been hooked on working out from home ever since.

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    • Thanks Tom, glad you liked it!

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