Monday, March 2, 2009

2 Exercises For Building Peaked Biceps Muscles

Two of the best exercises for working the brachialis and building nice bicep peak are the overhead cable curl from the lat pull down machine. And the reverse grip low pulley cable curl.

These exercises really target and isolate the biceps and help develop more muscle fullness and shape. The brachialis muscle is right under the biceps and when it is fully developed it will help push the biceps up higher, adding to the overall muscle peak.

Do these exercises at the end of your bicep workouts as a finishing movement. Start with a heavy power exercise first, such as the standing barbell curl or dumbbell curl, and then move on to the overhead cable curls, and then do the low pulley cable reverse curls. 3-4 sets of about 10-15 reps per set will really give your biceps a great muscle pumping workout.


  1. The overhead cable curl almost looks like the movement for isolating the triceps with a tricep bar .Only the hand position seems different.

  2. Thank you! They are pretty good
    Steve Donan

  3. I love this blog- thanks Lee!!!

    Michelle Maller

  4. Hi Lee, thanks for the tips. Like what the first poster said, this is almost like the movement for triceps with a bar, could this be done with a bar aswell?

  5. I have been wanting to get fuller biceps and these two exercises are awesome. They looked and felt bigger after!!

    Aaron McCormick, Indiana

  6. Not sure if I understand the question perfectly, but you can't perform the over head cable curl with a barbell...

    You need the resistance coming from the top by pulling down. The only way you could use a barbell is if you were some how hanging upside down, which would be very impractical.

  7. One of my favorites for hitting the brachialis is cable curls with a triceps rope.