Bicep Shape
I have gotten a few questions regarding how I developed the “peak” on my bicep. Don’t get me wrong – I work my arms very hard on arm day, but I believe their shape is largely genetic.
I read somewhere on this site that if you can fit three fingers between your elbow and your bicep when your arm is bent at a 90 degree angle, then you have a “no lower bicep”. Since I can easily fit three fingers in this area (and I only have a 32” sleeve), then I suppose I fall into this category.
The advantage of having this genetic trait is that it is easier for my bicep to look “peaked” when flexed. The disadvantage is that when my arms are not flexed they look rather unimpressive.
For those who also have the same trait, I recommend spider curls (as opposed to preacher curls), and reverse curls to develop the brachialis muscles (which make the lower part of the bicep to appear larger).
October 21, 2008 at 7:38 pm
Hey, always new there were two types of bi tie ins, I always called in high tie ins and low tie ins. The high tie ins, make it much easier to get a big peak. Your blog explains this a lot better.
I have a terrible time getting a peak on my bi’s, as you can tell from the pics.
I don’t think I know what spider curls are, could you fill me in on them?
Meanwhile, I can see why people are seeing your arms and noticing a big difference. They are looking great bro. Keep training hard!
John