Best Bicep Routine for Strength & Big Bicep Peaks

Unique and explosive bicep workout that focuses on targeting the bicep peaks for maximum development. Performing barbell bicep curls, hammer dumbbell bicep curls and barbbell reverse bicep curls, this is by far the best bicep routine you can do to dramatically increase your bicep peaks!

Hi everyone!

This is probably the most effective and best bicep routine you can do in order to significantly increase the size of your bicep peaks. It uses a unique technique called the “finger grip”. For each bicep exercise listed below, you want to grip the barbell or dumbbell in the cup of your fingers rather than in the cup of your palm. When you curl up to the top, make sure that your palms are facing up and are parallel to the ground. This is the ultimate technique to increasing your bicep peaks as it doesn’t allow your secondary muscles like your forearms to do much work. All the emphasis is on your biceps and more specifically your bicep peaks!

Exercise 1: Finger Grip Barbell Bicep Curls

4 Sets – 15,12,12,10

60 second break between sets

Barbell Bicep Curl Bottom Position

Barbell Bicep Curl Top Position

Exercise 2: Finger Grip Hammer Dumbbell Bicep Curl

4 Sets of “Moving Down the Rack”

120 second break between sets.

Moving Down the Rack: Choose a weight that you can do 10 to 12 reps with. Perform a hammer dumbbell bicep curl set to failure and then immediately grab two more dumbbells five pounds less in weight and do another set to failure. Continue to perform hammer dumbbell bicep curl sets to failure until you reach the end of the dumbbell rack and there are no more weights to lift.

Hammer Dumbbell Bicep Curl Bottom Position

Hammer Dumbbell Bicep Curl Top Position

Exercise 3: Finger Grip Dumbbell Reverse Bicep Curls

4 Sets of “Moving Down the Rack”

120 second break between sets.

Dumbbell Reverse Bicep Curls Bottom Position

Dumbbell Reverse Bicep Curls Top Position

Moving Down the Rack: Choose a weight that you can do 10 to 12 reps with. Perform a dumbbell reverse bicep curl set to failure and then immediately grab two more dumbbells, five pounds less in weight and do another set to failure. Continue to perform dumbbell reverse bicep curl sets to failure until you reach the end of the dumbbell rack and there are no more weights to lift.

Moving between barbell bicep curls and dumbbell bicep curls is the most effective and efficient way to build your biceps and bicep peaks because it works on power and strength with the barbbell curls and ensures one arm is not doing more work than the other with the dumbbell curls!

This is a unique workout with a very unique technique and is one of the most effective and in my opinion, one of the best bicep routines you can do for max development of your bicep peaks!

Until the next installment, keep it positive, keep it healthy and make it a great day!

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