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  • Writer's pictureCoach Arlan Carroll

The Best (And Worst!) Bicep Peak Workout Routines of 2023

Do you want bigger and more defined bicep peaks? Then discover the best (and worst) bicep peak workout routines of 2023.


Did you know that around 30% of people don't achieve the fitness goals they set for themselves?

You want to get bigger and more defined bicep peaks, but you don’t know which workout routines will give you the best results.

With so many different exercises and workout plans available, it can be hard to figure out what works best for your goals. You could end up wasting time on ineffective workouts or even worse - damaging your muscles with an improper routine.

Don't worry! Keep reading because we've done all the research for you and compiled a list of the best (and worst!) bicep peak workout routines of 2023. So now you can confidently choose a plan that is guaranteed to help build those beautiful biceps in no time!

bicep peak workout

Why Having a Strong Bicep Peak Is Important?

Having a strong and defined bicep peak can not only make you look more muscular and attractive but also provide functional benefits. Let's look at those benefits now:

Increased Strength

It does not just look that matters when it comes to having strong arms. Having a strong bicep peak creates the platform for constructing a better foundation for your entire body's muscles. A high level of muscle strength will infuse you with more confidence, not just in the gym but in your everyday life as well.

When you have increased strength, you can manage even the toughest tasks without stressing out too much or putting yourself at risk of bodily injury or exhaustion. Apart from improved performance during physical activities, having stronger arms also gives you an edge in other sports like tennis and golf which involve throwing jerky movements making them both easier and safer to perform.

Improved Posture

Improved posture is often seen as a sign of health and vitality, and having an increased awareness of being mindful of your posture can work wonders for the overall condition of your body. It is important to keep the muscles surrounding your shoulder joint in good working order, since weak or inactive muscles can cause tension in the area, leading to discomfort and poor posture.

By increasing muscle mass with targeted exercises specific to developing bicep peaks, you can provide extra support for the shoulder joint, making it easier to stand tall throughout the day while reducing fatigue. Making some changes to how you stand and sit throughout the day can go a long way toward improving your overall posture.

Injury Prevention

Regular exercise is key to maintaining good posture and preventing injuries. Targeting the biceps should be a priority for athletes and those regularly engaging in physical activity due to their role in shoulder stabilization. By working on your bicep muscles, you are improving shoulder stability, which will help protect you from shoulder pain and injury as you work out or play sports.

Even if your biceps are not the main focus of your training, remember to make time for exercises that specifically target them. Short, frequent sessions performing exercises like curls or push-ups with bands can be beneficial for keeping fit and injury-free!

These are just a few of the reasons why having a strong bicep peak is beneficial for both aesthetic and functional purposes. So let's look at the best (and worst) bicep peak workout routines of 2023 to help you get those big, defined peaks!

The Worst Bicep Exercises

Now let's start with the bad news. The following exercises should be avoided when trying to develop your bicep peak:

Concentration Curls

Concentration curls are a popular exercise in gyms across the country. However, they should not be a primary bicep exercise, as this movement is not very effective for building size or strength.

It only isolates the short head of the biceps and can put undue strain on your shoulder joint because of the bent-over position you must maintain while performing them. Incorporating other compound movements such as chin-ups, dips, and hammer curls will give you greater benefits in terms of muscle growth and strength gains.

Reverse Curls

Reverse curls are a popular exercise for strengthening the biceps and forearms, you can do this with a barbell, EZ bar, or dumbbells. To begin the exercise, stand tall with your feet shoulder-distance apart and grip either the barbell or dumbells tightly. Keep your spine straight, slightly bend from your hips, and slowly lift the barbell towards your chest.

Try to keep your elbows close to your torso. As you curl the weight up, think about squeezing your bicep muscles then lower back down slowly until you feel a full stretch at the bottom of the motion.

Reverse curls are a great way to isolate and challenge the biceps muscles since it does not target peak contraction like traditional curls. Mixing it into an arm workout routine, it will allow for greater gains in strength and muscle growth!

Bicep Push-Ups

Bicep push-ups are a popular form of exercise to incorporate into workout routines, but overdoing them can create more harm than good. The biceps are not the primary muscle group used for this exercise – it instead targets the chest, shoulder, and triceps muscles.

If done too often and with too much strain, it can put unnecessary stress on the bicep tendon which may result in shoulder pain or worse, injury. Therefore, it is best to limit how many bicep push-ups you do in each workout routine to avoid any preventable problems.

The Best Bicep Peak Exercises

Now that you know why having a strong bicep peak is important, let's look at the best exercises to achieve this goal.

Inverted Chin Curls

Inverted chin curls are one of the most effective exercises that you can do to target and strengthen the biceps. An underhand grip is required as you begin by curling your body up in a steady, fluid motion and then holding at the top for a few seconds before releasing it back down.

This exercise helps engage the entire bicep muscle, from base to peak, providing an intense workout for maximum benefit. Inverted chin curls are an excellent addition to any exercise routine which includes strength training for the arms.

Hammer Curls

Hammer curls are a great way to add some definition and strength to your arms. This exercise primarily works the brachialis muscle, which is located between the bicep & tricep, helping to create that defined peak in your arm muscles.

To get the most out of hammer curls, keep your palms facing inwards in a 'hammer' position as you perform the curl and maintain a steady pace up and back down again. A few sets of hammer curls can go a long way in helping you blast out great-looking arms!

Cable Curls

Cable curls are a tried and true exercise for any bicep workout. These curls require you to use a specific range of motion that targets the bicep peak, giving it an effective shape. Low weights with high repetitions ensure that you do the exercise properly so that the full benefits can be seen.

Cable curls also make it easier to correct your form due to feedback from the cable machine. With cable curls, you can easily adjust how much weight you use, making them suitable for any level as you progress in your fitness journey.

Zottman Curls

Zottman Curls are a great way to mix up your workout hour and ensure that no muscle group goes neglected. Instead of merely focusing on increasing the size or strength of the bicep, this exercise is designed to target the peak of the bicep, making it an incredibly helpful addition to anyone’s routine.

The motion of Zottman Curls consists of performing a regular curl and then reverse curling on the way down. To get the most out of this exercise, make sure you actively rotate your wrists at each rep to hit that crucial spots. Maintaining a consistent motion as you perform these curls is key for ensuring that you receive maximum benefit from each set.

Preacher Curls

Preacher curls are loved by many for the amazing strength and chiseled physique they can create. For anyone looking to develop a V-shaped back or turn heads at the beach, adding preacher curls to their workout should be a priority.

During each rep, focus on keeping your elbows tucked in towards you as you curl up then slowly lower down – this position will guarantee that all the work focuses on the bicep peak. Finish your set with your arms stretched out, holding yourself steady for a moment before beginning another round.

The consistency and dedication required to achieve your fitness goals are essential, but this exercise can spark an exciting transformation!

Spider Curls

Spider curls are a great exercise for your biceps and can give you well-defined guns. The aim is to target the bicep peak, and it’s important, to begin with, a lightweight, so your form is correct.

As you progress in the exercise, ensure that you’re continuing to focus on using only your arms to lift the weight rather than putting any momentum into it. This move will help tone, define and strengthen your arms as part of adding variety to your workout routine.

Drag Curls

As anyone who's tried it knows, the drag curl is no joke. It takes a lot of skill and stamina to master this exercise - the trick is to keep your elbows tucked in as you curl up, then lower back down slowly with control. This exercise helps strengthen the biceps but also works your core, giving you a nice two-for-one workout!

With consistent practice, you'll find that you not only get stronger but your balance is improved as well. It might take some time to nail this exercise, but if you're looking for something that targets both your upper body and midsection, give drag curls a try.

Lip Buster Curls

For those looking to hit that bicep peak, Lip Buster Curls offer an excellent way to do just that. This exercise should be completed while seated, with the focus being on keeping your elbows tucked in as you curl up.

You'll feel a burning sensation through the entire bicep area if done correctly, and don't forget to pause at the top for maximum benefit! Try doing 2-3 sets of 10-15 repetitions for those looking to search for serious gains.

Alternating Standing Dumbbell Curls

Alternating Standing Dumbbell Curls are an excellent exercise for sculpting and strengthening the entire bicep muscle, as they focus on the peak area as well. To properly perform this exercise, it is important to start with a lighter weight until you have become comfortable with the movement.

Choose the right weights for you. Stand up straight with your stomach muscles tight. Curl one weight up to your shoulder, then put it down. Do the same with the other weight. Keep your elbows touching your sides while you do this so that only your biceps muscles work.

Finally, remember to move slowly through each rep which allows for better control and increased muscle engagement during the exercise.

Choose the Best Bicep Peak Workout Routine

Finding a bicep peak workout plan that you can stick to and stay motivated is one of the most difficult parts of getting healthy. It can be easy to quit and give up if you don't have someone holding you accountable and staying by your side during the tough stages. Another barrier that many people have trouble getting over is knowing how to properly execute exercises and which ones are the best.

Working with a professional will help you overcome those barriers that are stopping you from being the best version of yourself. No matter how old or how young you are, you're able to get started.

Don't wait to start working towards your goals. Give these bicep peak exercises a try and call us today to get set up with Coach Arlan.

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