The bicep peak is generally referred to as the bottom front, the part that sticks out of a T-shirt and can signify a large, shapely arm. I always had trouble developing the peak until I used dumbbell training where I specifically focused on isolating the biceps peak and performing a particular partial rep workout that I’ll share here.

First we want to perform a dumbbell biceps workout where we are in a controlled and isolated position. Seated concentration curls can work for this. We perform the exercise with a lighter weight where we can get around 12-15 repetitions. These are done slowly, concentrating on isolating the biceps. Then the fun begins. After we’ve completed the full set of 10-15 reps, we switch gears with our dumbbell biceps workout doing only partials. The partials are done at the bottom of the movement and we’re only going to raise the dumbbell about 2-3 inches. Taking your other hand, feel the peak of your bicep and watch it continually work and isolate. We want to shoot about 15-20 of these partials and then do a full rep. Next, we pause for 10 to 15 seconds and repeat again for 15 more sets, and then another full rep. Typically, by the third set of this partial dumbbell workout for biceps, your biceps will be fried and it’s time to take them out of the oven and let the peak growth begin.

An additional tip for this dumbbell biceps workout is to perform these curls in a hammer curl fashion, meaning with your palms to the sides, rather than up. This seems to target the peak even more specifically. By adding regular and hammer curls, you can increase variety in your killer peak bicep dumbbell workout.