If you are looking to get a better peak on your Biceps then here is the exercise for you.

This exercise will give your biceps more of a peak as it works the long head of the muscle that goes from the outside of the top of the arm down across to the inside of the elbow.

This exercise is done with Dumbbells.

1. Start standing with a dumbbell in each hand with you arms straights and palms facing behind you. Have the hands slightly forward of your hips.

2. Without any rotation or flexion in the wrist, bend the arm. Bring the dumbbell up across the front of the body, towards the opposite shoulder. then keep repeating on the same side. then swap to the other side. About 8-12 reps per arm for 4 sets would be enough to help bigger biceps and get you ready for the 'gun show'!