If your biceps look wide but not tall, you’ve got work to do. The secret to sky-high peaks isn’t just endless curls — it’s smart targeting of the long head of the biceps, the part responsible for that mountainous rise when you hit a front double biceps pose.
Here’s your no-BS blueprint to build freaky bicep peaks:
Go Long for the Peak
Focus on exercises that stretch and isolate the long head of the biceps.
These moves force that inner bicep to grow up, not just out.
Top Peak-Building Moves:
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Incline Dumbbell Curls – Sit back, let your arms hang behind your torso, and feel that stretch at the bottom. That’s the long head begging for mercy.
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Concentration Curls – Lock in, go slow, and squeeze like you’re trying to pop a walnut in your elbow.
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Spider Curls (on a preacher bench) – Elbows forward, chest pressed in — forces all tension onto the peak. No cheating, no momentum, just pain and growth.
Pro Tip:
Use a narrow grip on your barbell curls. That puts more stress on the long head and gives that inner peak an extra kick in the teeth.
Finisher Challenge:
Run the Rack – Incline DB Curls (5 sets descending)
Grab a heavy pair. Do 8–10 strict reps. Immediately drop 5–10 lbs and go again. No rest. Keep going until your arms feel like they’re about to rip off. Finish with a 30-second squeeze at the top of your last rep.
You don’t need “good genetics” for peaks. You need pain tolerance, discipline, and a meathead’s mindset.
Now go earn those sleeve-busting peaks.
Stay huge. Stay brutal. Stay hungry.
- Team MEATHEAD
