The biceps peak of sports coach Julien Quaglierini doing an arm exercise with a dumbbell in his left hand.

How to get the biceps peak?

How to have the peak of the biceps ? How to build up your arms quickly?

Biceps peak: The best exercises

In this video, I present my best muscle-building exercises for the biceps peak. Depending on our morphology and our muscle and tendon insertions, some of us have short biceps and others long ones.

Those with short biceps naturally have a more developed biceps peak. But whatever your genetics, it's still possible to build that famous biceps peak by working mainly the anterior brachialis, which pushes up the biceps brachii.

biceps peak work

Here is my biceps workout in detail:

Exercises to get the peak of the biceps: Arm program

1: Machine curl or Ez bar curl at the desk 15/12/8/6

2 : One arm curl or one arm curl at the desk 4 X 8 (dropset on the last set)

3: Extended rope curl 4X12 (triple dropset on the last set)

4: Simultaneous curl on 60 degree inclined bench 4X12

5 (optional) Ez bar standing curl with Arm Blaster 4X8 reps

You will find all the exercises in the complete weight training program to develop your biceps peak in the following program:

huge arm program

Additional articles :

My 4 best exercises to build up your triceps

5 must-have accessories for weight training at home

Focus on macronutrients and micronutrients 

What are the benefits of cryotherapy for weight trainers?

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