Mass and Shred Podcast: Episode 124: How to Build the Bicep Peak

Tracy and Mike about methods to build the bicep peak. Topics include the bicep long head and the bicep short head. If you want massive arms, check out this episode.

Recipe of the Week: Evan Centopani’s Protein Pancakes

Exercise of the Week: Two-Arm Dumbbell Preacher Curl

Grab a dumbbell with each arm and place the upper arms on top of the preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.

As you breathe in, slowly lower the dumbbells until your upper arm is extended and the biceps is fully stretched.

As you exhale, use the biceps to curl the weights up until your biceps is fully contracted and the dumbbells are at shoulder height.

Squeeze the biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions.

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