How to Grow Your Biceps Peak (4 Science-Based Tips)

Building a well-shaped, and prominent bicep peak seems to be a priority for many lifters. And although you’ll here a lot of people say that it all comes down to “bicep peak genetics”, this is only partially true. Those with shorter muscle bellies generally are able to to develop a more prominent biceps peak. And those with longer muscle bellies will have arms that appear fuller but will have a less pronounced peak as a consequence. Regardless, you can still dramatically increase and grow your peak. But to understand how to best grow it, we have to understand what actually creates it. The biceps peak is actually created by the long head, which is physically “pushed up” by the brachialis. Thus, an optimal bicep peak workout is one that targets the long head and the brachialis. In this video I’ll show you guys 4 science-backed tips, including various bicep peak exercises, that will help you grow your peak and fuller looking arms.

BICEPS PEAK ARTICLE (BUILTWITHSCIENCE):

You can browse around my website and read the articles I do have up (I’ll be adding more articles on a regular basis). Also, give me a follow on my social media platforms if you haven’t already, as I post informative content there on a more regular basis (links below). Thanks again! Cheers!

MY PROGRAMS:

MUSIC:
“Golden Hour” – Lakey Inspired

VIDEO CREDITS:

STUDIES:
Long head dynamic stabilizer function:
Long head ROM:
Long head vs short head supination:
Brachialis:

[JeremyEthier]

Thanks for watching guys, now go and grow your peaks! Before you do so, comment what topics you want me to cover and what you think of my new video series ideas. Also, I’d appreciate if you gave me a follow on my Instagram and FB below! Cheers!

[parsoneimi]

I have to admit, your channel is absolutely the best. Every info backed up with medical studies along with awesome visualisation and great tips that makes my muscles cry in pain. Keep up the great work, you're really helping all of us.

[theteacher]

In addition to the advice here, what I found also worked well was some kind of concurrent periodization-esque work for my biceps. Basically, there would be at least 2 days in the week I'd work my Biceps. The first would be during my "pull" day together with my back, and the second would be in my "arm" day, along with triceps and forearms.

For the pull-day, I did heavy sets of weighted pull-ups (hammer grips and supinated grips), bent over rows, and cable rows with high enough weights that I was only busting out at most 5 or 6 reps. After all these heavy back movements, I would end with 2 movements that would isolate the biceps, usually standing curls of various versions. I would use heavy weights for the curls too.

Later in the week for the arm day, I'd incoporate a lot more biceps isolation, and do the slightly higher rep ranges recommended in the vid.

I feel the constant back and forth switching between low rep high intensity, and high rep low intensity work like that ended up providing the necessary bombardment of new stimulus that my nervous and muscular systems needed to bust me through my plateaus. Also this might be complete broscience, but I feel there might be some benefit, however marginal, to working the biceps together with the triceps and forearm. Something about maximizing blood-flow and therefore the transport of nutrients, oxygen, and protein to those muscle groups.

[godyo]

Love your videos man, I followed this and got a soreness i've never felt before. Thank you very much for taking the time out of your day creating more videos.

[Rekoon]

So happy to have found your channel. You always have facts to support your claim and you present them in such a comprehensible way.. I have indeed implemented your tips in my own workout. Keep it up bro! And congratulations on your degree.

Greetings from Denmark! :D

[ericstewart]

This is exactly what I was looking for. Straight to the point. Subbed.

[LOLOLOLOLOLOLOLOL]

Love the vids, up there with athlean X and Jeff nippard 👍

[dhruvilshah]

Great video! Can you look into the bench press and maybe how to take the focus away from the shoulders/triceps and bring the max amount of activation from​ the chest?

[andrea_t]

As usual, the right dose of gym motivation for today comes from Jeremy 🤜🏼

[nawlzee]

This is the best fitness channel I've ever seen. No drama no bullshit just straight forward information which I feel is what most viewers are looking for. Good Job just subbed.

[robsalt]

Thank's for another great Video Jeremy. Noticing a big transformation in your own physique recently, keep up the good work Bruv.

[beechizel]

I'm really liking your channel and the process with how you take us from theory to practical and as a added bonus the example workout at the end. Good job fam

[mauricecooper]

Jeremy, this is awesome! My shoulders will definitely improve now. You're the best!👍

[-Batista]

Read the title and before even watching I was going to bring up the insertion point, which you did, but upon watching the whole video, it seems you actually did a really good job explaining this. Spot on

[craigslistoceanside]

I’d love a video on a workout all about single leg exercises that I could mix in on my leg days. And if having “single leg day” is a good thing or mixing it up is better. Love your videos!

[InVerum]

SCIENCE! But actually. The amount of research, study and lack of bullshit and hearsay are what really elevate these videos. Straight forward and well thought out. Keep up the content, you're becoming my default fitness channel on YouTube.

[mubeennazirleo]

Thank god that you have come up with this great video I HOPE it will help me 😢

[krispyprice]

Can't wait to include these into tomorrow's workout. Thanks for the video! If possible I'd love a video focusing on chest, mainly the upper chest. I feel that I have a pretty good chest but the upper part is lagging for me personally. I know a few months back you did make a video like this, and if I remember correctly one of the main workouts for upper chest were inclined dumbbell/barbell press. However, when I'm doing the workouts I don't feel it in my chest and fear that I'm just going to harm my shoulders. It could be that I'm either doing them wrong or just haven't established that muscle to mind connection for my upper chest. But if there are alternative I'd prefer to give them a try.

[sabilee]

Once again another great video thank you. Love how you always throw in a workout routine list at the end. Was just looking up bigger bicep workouts yesterday perfect timing lol

[jacobmorales]

Best fitness vlogs on YouTube straight to the point without going off topic. awesome job👌🏽