How do you get the upper part of your biceps?

Author: Lesly Ullrich  |  Last update: Tuesday, April 1, 2025

6 Exercises to Increase Biceps Peak
  1. SPIDER CURLS. These are essentially the same as a preacher curl. ...
  2. HIGH CABLE CURLS. On this exercise, put the cables above your head and take a slight step forward. ...
  3. INCLINE CURLS. ...
  4. STRICT BARBELL CURLS. ...
  5. DRAG CURLS. ...
  6. CONCENTRATION CURLS.

How to grow the upper part of the bicep?

Incline Dumbbell Curl

The incline dumbbell curl is a great way to really zero in on the long head of your biceps. By performing curls on an incline bench, you're specifically hitting the upper part of your bicep as opposed to normal bicep curls, which hit the whole muscle.

What exercise for the upper bicep?

The best exercise for growing the bicep muscle is any variation of the curl. Curls are best done using a barbell and weights or a set of dumbbells. If you're training in the gym, sitting at a bench or using the preacher curl machine can help to further concentrate tension on the bicep muscle, leading to bigger gains.

How do you work out your upper bicep tendon?

Stand facing a wall, about 6 inches away from it. Raise one arm to the side placing the thumb side against the wall with your palm facing down. Keeping the elbow straight, rotate your body in the opposite direction of the arm until you feel the stretch across your bicep. Hold for 15 seconds, then repeat 3 times.

How to get massive forearms?

Our best exercises to include in forearm workouts include:
  1. Wrist flexion/extension: Wrist curls.
  2. Elbow flexion/extension: Reverse grip cable curl & Zottman curl.
  3. Grip strengthening: Farmer's carry & Plate pinch.

The ONLY 3 Bicep Exercises For Men Over 40 (GET RIPPED ARMS!)

How many reps to grow biceps?

Don't Lift Too Heavy

Generally, research agrees that 8-12 repetitions with a moderate load is best for inducing a hypertrophic response. While you will still make strength gains with heavier loads and lower reps, you will be minimizing the potential for gains in muscle size.

How do you hit all three parts of your biceps?

The Weighted Chin Up hits all three functions of the bicep: elbow supination, elbow flexion and shoulder flexion. We can utilize an intensity technique if we pair up the Weighted Chin Up with heavier weights in a drop set with the Peak Contraction Chin Up.

Do pushups work the biceps?

Do Push Ups Work Biceps? Whilst the biceps help to stabilize the shoulder and elbow joints during the lowering phase of a push up, they don't directly work the biceps. If your goal is to build your biceps, you'd be better off focusing on bicep isolation exercises such as bicep curls, hammer curls, or chin ups.

How do you target your upper pecs?

To work the upper chest region and achieve muscle activation in the upper chest, you'll need to use exercises that preferentially hit the upper portion of the chest muscle fibers. Some common chest exercises for upper chest would be an incline barbell bench press, overhead presses, an upper chest dip or a jammer press.

How do you target the upper head of your biceps?

INCLINE DUMMBELL CURL

One of the best bicep curl movements for hitting the long head is the Drag Curl. The positioning of the elbows back behind the body allows us to hit the long head preferentially in this bicep curl exercise.

Why is my upper bicep not growing?

There are two main training errors people make that keep their biceps from growing. These are overtraining the biceps (often unintentionally) and a lack of variation in training techniques. Adding additional biceps focused workouts and trying multiple biceps exercises doesn't work.

Can I train biceps every day?

Training too little or too often will result in little bicep growth. This is because excessive training will not allow your arms to recover and rebuild. Therefore, you must give yourself enough time to recover in between your bicep workouts. Generally, a 24-48 hour resting period is sufficient to avoid any injury.

How do you activate your upper biceps?

How To Get Bigger Biceps: The 6 Best Exercises
  1. Concentration Curls (short head)
  2. Hammer Curls (long head)
  3. EZ Bar Curls (long / short head depending on grip)
  4. Preacher Curl (short head)
  5. Single Arm High Cable Bicep Curl (short head)
  6. Chin Ups (long / short head depending on grip)

How do you get to the top of your biceps?

6 Exercises to Increase Biceps Peak
  1. SPIDER CURLS. These are essentially the same as a preacher curl. ...
  2. HIGH CABLE CURLS. On this exercise, put the cables above your head and take a slight step forward. ...
  3. INCLINE CURLS. ...
  4. STRICT BARBELL CURLS. ...
  5. DRAG CURLS. ...
  6. CONCENTRATION CURLS.

How to get bigger biceps fast?

Perform weight exercises that target your biceps specifically, like dumbbell curls, concentration curls, and pull-ups. Work out your supporting muscles with exercises like pectoral flies, push-ups, and upper body stretches.

Are forearms the hardest to grow?

Forearms can be harder to grow than other muscles in your body. To understand the challenges in growing your forearms compared to other muscle groups, we need to understand the concepts of fast- and slow-twitch muscle fibers.

What targets the top of the bicep?

10 Best Bicep Peak Exercises
  • Incline Dumbbell curl. ...
  • Seated Dumbbell Hammer Curl. ...
  • Bayesian Cable curl. ...
  • Barbell drag curl. ...
  • Close-grip barbell curl. ...
  • Chin-up. ...
  • Machine preacher curl. ...
  • Cable bicep curl.

Is arm once a week enough?

Studies suggest that the best training frequency for arms is three times per week with about two days of rest in between is best to get bigger arms and build stronger muscle. If you only do arm training 1 day per week, it isn't a great enough training frequency for you to get the results you're wanting to see.

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