Much of the biceps development we admire in magazines is pre-determined by genetics and anabolic steroid use, coupled with maniacal lifestyle.  We admire their freak factor, but know that for most of us, looking like that is unattainable.  However, there are some aspects of biceps development, which are often bestowed upon many of us.  Peaked, or split biceps heads are often one of those blessings.

Many of us were given short biceps with high peaks.  This can be something we nurture through training and diet, helping the peak to grow and the split to be visible.  Body fat levels govern the visibility.  If you diet down, and you have a peak, it will show.  The height of the peak is controlled by how much you train it to grow.  If you are looking to grow your biceps peak, preacher curls are the #1 movement for making this happen.  Here are a few tips for doing your preacher curls correctly to get the most out of this movement.

Use Good Form

The very definition of this movement – a biceps curl performed on an angled bench intended to isolate the biceps peak by preventing the arms from moving – implies that good form is a requirement.  Your upper arms should never leave the inclined pad, and your back should never jump of move throughout the movement to create leverage.  If you find yourself using these ‘tricks’ to move the weight, it’s time to reduce the workload and try it again with less weight.

Never Fully Extend Down

It places an undue amount of stress upon the tiny biceps joint/elbow tie-in when the weight is brought all the way to the bottom in this movement.  Stopping before the bottom resting position also ensures constant tension upon the biceps muscle throughout the movement.

Squeeze & Flex At The Top

As the point of the exercise is to isolate that biceps peak, it is imperative that you flex and squeeze each repetition at the top of the movement to force blood into that precise targeted area for an additional second.