Everyone’s always asking me how to get more defined biceps, especially developing the peak, or pronounced bump look, to the biceps.
Well, the first and most important key to building your Biceps Peak is dropping your body fat percentage.
That’s going to really bring out the definition in your arms more than anything else.
So, you can do all the weight training you want, but if you don’t get your nutrition and cardio in line with the weight training, you’re never going to get that synergy between the three and you’re never going to see the definition you’re hoping for.
Now, once you have lowered your body fat, “21s” are a great way to shock your muscles to bring your biceps out a little more and really target that peak area of the biceps.
Adding Biceps 21s to the end of a workout works really well, because they’re a great way to burn out the muscle at the very end after you’ve done the basic core components of your arms workout.
Biceps 21s are three sets of 7 reps. We’re using dumbbells here, but you can also use a bar, kettlebell or similar piece of equipment. Here’s the flow of Biceps 21s:
- 7 Reps of full biceps curls
- 7 Reps of curls at the bottom half
- 7 Reps of curls at the top half
First, we’re going to do 7 regular reps of biceps curls, inhaling down and exhaling up each rep.
A key here is that on your curls, you’re going to want to always pretend you have a string attached from your wrist to your shoulder, and you’re winding up that string each time.
This will help prevent your elbows from extending forward, or “kicking out,” which brings the shoulders into the movement.
Once you’ve completed the initial 7 reps, you’re going to want to continue with 7 more reps, this time starting at the bottom and only coming up halfway each rep while exhaling.
Once you’ve hit the halfway point, you’ll want to squeeze for a count of one, before inhaling as you slowly lower back to the bottom.
When you’re done with 7 from the bottom, you’re going to finish strong with 7 more reps, this time at the top and inhaling down to the halfway point each time, where you’ll again hold it for a count of one before exhaling back up.
Now you’ve got the hang of Biceps 21s!
To summarize, we’re going to do 7 full biceps curls, followed immediately by 7 reps at the bottom to the halfway point, and finally finishing off right away with 7 reps at the top down to the halfway point.
Biceps 21s will help you build that ideally sculpted Biceps Peak you’re striving for.
Give them a try and let me know what you think in the comments!