How to Build Your Biceps

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The biceps muscles are perhaps the most well-known of all muscle groups that make up our body. Ask anyone who isn’t a fitness enthusiast or an infant to name the muscles in their body, and they’ll refer to their biceps. Of course, many men and women would like bigger biceps, and they’re vital muscles for activities like lifting and climbing. In addition, many exercisers love exercising their biceps to build their biceps.

But there’s more to biceps than just their dimensions. The shape is as important as size.

The form of the muscles you have is significant because of the genetic makeup of your body. The muscle attachment sites, belly length, and the tendon’s length can’t be changed and affect the way your muscles appear. It is possible to expand a muscle. However, you cannot extend it or alter its shape.

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Image Source: Fit&Well

But, the biceps differ slightly because they are attached to two different places. So, if you alter your arm’s angle, you could choose to target specific regions in your biceps. This can help you in achieving a more significant biceps peak.

Developing a more substantial biceps peak is an approach with two components to training your arms. The good thing is that these strategies for boosting peak strength can be easily incorporated into your arm strengthening workouts.

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Image Source: Men’s Health

Target to Build Your Biceps

The biceps muscle or biceps is a two-headed arm muscle with two distinct origins that merge to create the common insertion point. Its long-headed head biceps begins high just to the left of your scapulae. The short head starts slightly lower down.

Short head your biceps is what gives your upper arm much of its bulk, while the long head adds to the height of your biceps’s peak. Thus, picking exercises that focus on the long head portion of your biceps can help you build an upper height.

Increase The Size of Your Brachialis

The brachialis is a more obscure upper arm muscle. However, it is a great way to boost your biceps’ peak. It is located beneath your biceps. should you exercise your brachialis muscle, it will increase the length of your biceps upwards and create an illusion of having a higher Biceps Peak.

If you choose particular exercises, you will be able to focus on your biceps’ long head and brachialis muscles to produce larger, more peaked biceps.

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Image Source: Fitness Volt

The 6 Best Exercises to Build Your Biceps Peak

Include these three exercises into your next arm exercise to increase the size of your biceps to the highest point.

Incline Dumbbell Curls

This exercise places your arms in an extended position, which increases pressure on your Biceps. It is also slightly hard on your shoulders, so perform this exercise with care and only following a warm-up.

Incline Dumbbell Curls
Image Source: Born to Workout

How to accomplish it

  • Make an exercise bench 45 degrees. Place yourself at the table and bend your back using the dumbbells in both hands. Relax your arms straight from your shoulders.
  • Bend your elbows and then curl the weights upwards and up to your shoulders.
  • Lower the dumbbells, then repeat.
  • You can raise both weights at once or employ an arm swinging motion as you prefer.

Narrow Grip Barbell Curls

A majority of people do barbell curls in a shoulder-width grip. While there’s no problem with this, a narrower grip will hit the brachialis muscle more strongly, which can help you to increase the biceps’ height.

Narrow Grip Barbell Curls
Image Source: New Body Plan

How to accomplish it

  • Use a barbell in the grip of your underhand, which is narrow. Your pinky fingers should be spaced about 3 inches apart. Place your arms at your sides, sit with your legs bent slightly to ensure balance, and strengthen your abdominal muscles.
  • Bend your elbows and then curl the bar until it reaches your shoulders. Maintain your wrists straight.
  • Arms extend and lower the bar and repeat.
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Image Source: Critical Body

Cable Curls From Behind

This biceps-pitching exercise is an excellent alternative to curls on an incline and can be easier on shoulders. Furthermore, using cables ensures that your arms are in constant tension, which is more beneficial for muscle development.

Cable Curls From Behind
Image Source: Skimble

How to go about it

  • Attach a handle in the shape of a D to the machine’s low cable and secure it with one hand—lean back towards the machine. Take an enormous step forward. Extend your arm slightly in front of you. Engage your abdominals.
  • Bend your arm, then curl the handle up and forward until your elbow.
  • Continue to extend your arm and repeat.
  • Perform the same number of reps for each arm.


Although weight training is generally the best method to increase the size of your biceps peak, you could also do some exercises based on body weight. For instance, chin-ups, for example, are often thought of as to be a back workout. However, they can also be great for building your biceps peaks.

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How to go about it

  • Grab and hold the bar using an underhand grip with a narrow grip. Your pinkies should not be less than 6 inches in the distance. Maintain your straight arms and your feet free of the floor. Bring your shoulders back and back.
  • Flex your arms as you pull your chin back towards the ceiling and over. Do not kick or swing using your legs. Instead, let your arms perform the job.
  • Spread your arms and lower to a safe level.
  • In the stretched position, stop for a second, then repeat.
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Image Source: Openfit

Concentration Curls

This workout is designed to target build your biceps and the brachialis muscle, making it a highly effective exercise to increase the biceps’ peak.

It would help if you concentrated more on working your biceps towards the top of each rep rather than the amount of weight you can lift. This is a great exercise to end your biceps exercise.

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Image Source: Muscle & Strength

How to go about it

  • Place yourself on a bench to exercise with an exercise dumbbell in your hand. Lean forward, letting the weight drop on your knees. Your upper arm should rest against your inner thigh. Put your hands-free over your knee for assistance.
  • Bend your elbow and bring the weight towards your shoulder, but do not let your arm slide towards your leg. Try to squeeze your biceps as tightly as possible for a couple of seconds.
  • Lower the weight, and repeat.
  • Do the same amount of reps on both arms.

Cable Spider Curls

There aren’t any people who are doing this workout. It’s an unfortunate thing because it’s a powerful technique for building the size of your biceps.

How to go about it

  • Attach a straight bar to a low pulley machine. The bar should be held with a narrow underhand grip. Make a few steps back, then squat. Relax your back and lower arms against your knees. This is your starting point.
  • Bend your arms and then curl the weight to the point that your arms are straight.
  • Extend your elbows fully to extend your biceps. Repeat.
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Image Source: YouTube

Bottom Line

The big biceps can be impressive. However, extensive and shapely biceps with an accentuated peak are more striking. Certain people are fortunate enough to peak their biceps naturally. However, you can build your biceps by using the correct selection of exercises.

Develop strong arms by spending more time working on the longer biceps’ head, and after that, you can support it by strengthening your brachialis. This combo will give you the arms you’ve always wanted.

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Image Source: Muscle & Fitness

To get the best results, work your biceps following the work you do on your back to ensure they’re warm, after which you can do it again after a few days by yourself. Training your arms at least twice per week (and eating a healthy diet) will give them the energy they require to grow more robust and more extensive in a shorter amount of time!

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