The height of the bicep is mostly known as the front lower portion, the part which peaks out of a t-shirt and might signify a well formed, big arm. I’ve at all times had problems developing peak until I employed a dumbell workout where I specifically focused on isolating the bicep peak and performing a selected partial rep workout which I’ll share here.
First we would like to perform a bicep dumbell workout where we’re in a controlled and isolated position. The seated concentration curl can work for this. We perform the exercise with a lighter weight where we are able to get around 12-15 repetitions. These are performed slowly, concentrating on the isolation of the bicep. Then the fun begins. After now we have accomplished of full set of 10-15 repetitions, we then switch gears with our bicep dumbell workout by only doing partials. The partials are performed at the underside of the movement and we’re only going to lift the dumbell up around 2-3 inches. Taking your other hand, feel the height of your bicep and spot the way it is getting continually worked and isolated. We would like to shoot for around 15-20 of those partials after which perform one full rep. Next we pause for 10-15 seconds and repeat again for 15 more partials, after which one other full rep. Often by the third set of this partial bicep dumbell workout your bi’s can be fried and it can be time to take them out of the oven and let the height growth begin!
An added tip to this bicep dumbell workout is to perform these curls in a hammer curl fashion, that’s palms facing to the side, versus facing up. This seems to focus on the height much more specifically. By adding each regular and hammer curl you may increase variety in your killer peak bicep dumbell workout.
