How To Get Peaked Biceps

One of the first goals for a person who has just started working out, is to get peaked biceps. If you want those peaked biceps that looks like tennis balls under your shirt, without you actually having to put tennis balls under your shirt, continue reading this article and I am going to show you how you can do it.

The typical thing you see guys do in the gym is taking two too heavy dumbbells and try to curl with them. You will see him bend his back, jump back and forth and use momentum just to get the weight up.
If you are going for peaked biceps, this is not for you. You have to take a weight that you can do 12 controlled repetitions with. You have to be able to use 3 seconds up and 3 seconds down.
If you have found a weight that you can do 12 controlled repetitions with, it is time to perform the curls, and here comes the tip; Squeeze
You have to squeeze your bicep at the end of the movement.
You want to squeeze it and hold it there for 1 second, then you are going to lower the weight again (slowly) and perform the movement again.
It might sound simple to simply squeeze you bicep to get a peak, but the truth is that it that simple and it actually works.

Another crucial point is that you have to rotate your thumbs outward.
You have to rotate your thumbs outwards while squeezing your bicep at the end of the movement to really build up that peak you want. Combined with squeezing, this will do wonders. Just try it out and you are going to see results. Not over night though.

To get a clearer view of what I mean, I have drawn a picture. It really isn't easy to draw on your computer, but hopefully you will get the point.


















As you can see in the drawing you simply have to squeeze (red arrow) and than rotate against the clock (green arrow).

Hope this helped you on the journey to get peaked biceps!

- Sebastian