That impressive bicep peak when you flex—the one that rises up like a mountain—isn't just about overall bicep size. It's specifically about developing the long head of your biceps. And yes, you can target it with the right exercises.
Let me show you exactly how to build a better peak.
Understanding the Bicep Peak
Your biceps brachii has two heads:
Long head: Located on the outer part of your arm. This is the head responsible for the "peak" when you flex. It sits higher on your arm and creates that mountain-like appearance.
Short head: Located on the inner part of your arm. This contributes more to bicep width and thickness when viewed from the front.
Both heads work together during all curling movements, but certain positions and exercises emphasize one over the other. For peak development, we want to emphasize the long head.
The Science Behind Long Head Targeting
The long head of the biceps originates at the supraglenoid tubercle of the scapula (shoulder blade) and runs along the outside of your arm. Because it crosses the shoulder joint, shoulder position affects how much it's stretched and activated.
Key principle: When your arm is behind your body (shoulder extension), the long head is stretched more. Exercises that start with your arm behind you emphasize the long head.
Additional factors:
• Narrower grip positions tend to emphasize the long head
• Full supination (palms up) maximizes bicep involvement
• The stretched position under load may be particularly effective for growth
Best Exercises for Bicep Peak
1. Incline Dumbbell Curl
The king of long head exercises. Set a bench to 30-45 degrees, lie back, and let your arms hang straight down. From this position, your arms are behind your body, maximally stretching the long head.
Key points:
• Let arms hang fully at start—feel the stretch
• Curl without swinging or bringing elbows forward
• Go lighter than standing curls—the stretch makes it harder
• 3-4 sets of 10-12 reps
2. Drag Curl
Instead of curling in an arc, you "drag" the bar up your body by driving your elbows back. This keeps the long head under tension throughout and eliminates front deltoid involvement.
Key points:
• Use an EZ bar or straight bar
• As you curl, elbows move backward, not forward
• Bar stays close to or touching your body
• Squeeze hard at the top
• 3 sets of 10-12 reps
3. Behind-the-Back Cable Curl
Stand facing away from a low cable pulley, grab the handle behind you, and curl. Your arm starts in an extended position behind your body—perfect for long head emphasis.
Key points:
• Use a D-handle on low pulley
• Step forward so arm is stretched behind you
• Curl forward and up
• One arm at a time for focus
• 3 sets of 12-15 reps each arm
4. Narrow-Grip Barbell Curl
Grip the bar with hands inside shoulder width. This position emphasizes the long head over the short head.
Key points:
• Hands about 6-8 inches apart
• Strict form—no swinging
• Full range of motion
• 3 sets of 10-12 reps
5. Concentration Curl (specific technique)
While concentration curls work the whole bicep, you can emphasize the long head by keeping your arm vertical rather than angled against your thigh.
The Bicep Peak Workout
Here's a complete workout focused on long head development:
Exercise 1: Incline Dumbbell Curl
4 sets x 10-12 reps
Rest: 90 seconds
Focus: Stretch at the bottom, squeeze at top
Exercise 2: Drag Curl (EZ bar)
3 sets x 10-12 reps
Rest: 90 seconds
Focus: Elbows back, bar close to body
Exercise 3: Behind-the-Back Cable Curl
3 sets x 12-15 reps each arm
Rest: 60 seconds between arms
Focus: Full stretch at start
Exercise 4: Narrow-Grip EZ Curl
3 sets x 12 reps
Rest: 60 seconds
Focus: Strict form, full ROM
Total volume: 13 working sets, all emphasizing the long head.
Programming for Peak Development
Frequency: Run this workout once per week. On your other arm day, do more general bicep work including short head exercises.
Progression: Add weight when you can complete all reps with good form. Small increases (2.5-5 lbs) are fine for isolation exercises.
Duration: Run this focus for 8-12 weeks before assessing results and potentially changing emphasis.
Don't neglect the short head: A complete bicep still needs short head work. This workout is a specialization—not your only bicep training forever.
Realistic Expectations
Let me be honest about genetics. Your bicep peak potential is largely determined by:
• Muscle belly length (longer = more peak potential)
• Tendon insertion points (can't be changed)
• Overall arm development
Some people will naturally have higher peaks. Others will have flatter, wider biceps. You can maximize what you have, but you can't change your insertions.
That said, almost everyone can improve their peak with targeted long head training. You might not end up with Arnold's peaks, but you'll have better peaks than if you never trained specifically for them.
The Bottom Line
Building a better bicep peak requires targeting the long head with exercises that stretch it—primarily movements where your arm is behind your body. Incline curls, drag curls, and behind-the-back cable curls are your primary tools.
Combine these with overall bicep development and realistic expectations based on your genetics. Train hard, be patient, and your peaks will improve.