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My Biceps Peak Is Small & Won't Grow! HELP!

Workout Included!

Posted by Scott_Herman - September 5th, 2019

If you’ve been struggling to get your BICEPS peak to grow, I have a biceps superset tip that you can try on your next arm workout that I guarantee will spark some growth!  

Now, you know that I have never tried to reinvent the wheel when it comes to fitness. Why? Because there’s no need to do it! I like to keep things straightforward and simple. So, the superset I’m about to share with you is only meant as a TOOL to better target your biceps peak while enhancing your mind-muscle connection to that specific area. If you manage to do that, EVERY biceps workout from this point forward will be more effective!

Most of you may not realize this, but the biceps are responsible not only for flexing your forearm but also actually flexing your shoulder. Of course, your bicep is only a weak shoulder flexor, but still, if we can adjust the position of your arm in space, we can influence your biceps’ degree of activation. In fact, in order to FULLY SHORTEN and contract the biceps, your elbows need to be completely bent, your forearms completely supinated AND your elbows must be above your head. On the other end of the spectrum, to stretch your biceps out completely, your arms need to be straight and your elbows need to be behind your torso!

So, we’ll take advantage of fully flexing and stretching the biceps by performing a superset of TWO exercises. All you need is a BENCH a CABLE and a pair of dumbbells. But there are TWO STEPS!

Step #1 – You HAVE To Overload Your Biceps With A Heavy Barbell Curl

You can’t expect to gain muscle by only doing “light” movements. This will only get you so far, even if you adjust for volume and do more sets. Your muscles need to OVERLOAD with heavier weights over time in order to adapt and grow. So with that in mind, I want you to begin your next biceps workout with 4 sets of 6 reps of the standing barbell curl.


In fact, I even recommend using a little bit of a cheat for the concentric, just to get the weight up, and then slowly control the weight on the eccentric.This is going to pre-exhaust your biceps and get them primed and ready for the superset.

Step #2 – The Stretch-Flex Superset!

Now that you’ve overloaded your biceps with the heavy barbell curls, they’re ready for you to hit them with a bit more volume and to place a bit more emphasis on that outer-head. The way you’re going to do that is with a superset between a high incline cable curl and a seated dumbbell incline curl.

Exercise #1: High Incline Cable Curl

This is really going to maximize that FLEX on your biceps. It might take you a few tries to get the feel for this movement, so start with light weight as you get yourself into the proper position. You need to make sure that as you’re lying on the incline bench, you can actually curl behind your head. Personally, my wrist flexibility isn’t the best on this movement, so I like to use an E-Z bar attachment rather than a straight bar attachment on the cable machine.

Once in position, get your elbows above you as much as possible, then perform 10 repetitions while trying to keep your elbows in one spot and ONLY flexing your forearms. With this movement, you’re going to have to really focus keeping that elbow up as you curl because remember, shoulder flexion allows you to fully flex the biceps at the top.

Exercise #2: Seated Incline Dumbbell Curl

This is going to help you place a bit more emphasis on that outer head of your biceps. You’re going to take advantage of all that muscle fatigue, all that blood going to the area, jam your elbows back as much as you can, then perform 10 repetitions here as well. Make sure when doing your curls that you bring the dumbbells all the way up, but that you’re keeping your elbows BACK. You should be simulating a drag curl. If you’ve never done this before, you’ll need to realize that you need to use lighter weight on this than you would for a traditional dumbbell curl.

For the superset, you’re going to go back and forth between the exercises for a total of 4 sets each, performing 10 repetitions on each set, resting only 45 – 60 seconds between sets.


I hope you found this quick biceps tip helpful and I want to see all of the biceps gains you’re making when utilizing tips like this!

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Hey scott, I am doing your push pull legs program , I notice that on two days you only do two fifteen minute sessions of cardio and clathseniscs , is this counter productive ? I am trying to lose fat and gain muscle. It seems like only lifting weights and then only doing fifteen minutes of cardio won’t work. Am I wrong? I’m more concerned about only the fifteen minute workouts on tuesdays and thursdays. Hope to hear back from you soon! Thanks
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@beniscool1002 If you want to increase your cardio time that is ok. But remember that cardio = calories burned right?  so how much cardio you do is entirely based on how much you are eating and burning daily.  Can you give me some more information about your meal plan?