💪 5 Best Exercises to Build Your Biceps Peak

POWERED BY:

Welcome to The Ripped Report! Here’s what we’ve got for you: 

• Why Dorian Yates says bodybuilders can do without the bench press

• 5 exercises designed to build your biceps peak

• Why Urs Kalecinski is moving from the Classic Physique to the Men’s Open division 

TRAINING 

Bye-Bye, Bench Press

The bench press is often considered a cornerstone for building upper-body strength, but is it the best choice for bodybuilding? While powerlifters focus on strength, bodybuilding is all about aesthetics and muscle development. According to six-time Mr. Olympia champion Dorian Yates, the barbell flat bench press may not be ideal for those chasing a sculpted physique.

Yates doesn’t mince words when it comes to the bench press, warning that it carries a high risk of tendon injuries. He also points out that its heavy activation of the front deltoids can limit engagement of the pectoralis major, which is the primary target for chest growth. Unless you're a powerlifter, Yates advises steering clear of the bench press altogether.

Instead, he recommends focusing on alternative exercises that deliver maximum pec development. Explore Yates’ preferred mass-building chest movements and try a sample of his legendary “Blood & Guts” chest training program for serious results.

A MESSAGE FROM FITAID

FITAID Hydrate: Electrolytes Elevated

Tired of electrolyte drinks that taste like ocean water and are loaded with sugar? FITAID Hydrate offers a clean, refreshing alternative:

• Zero Sugar: Naturally sweetened without sucralose or aspartame; no artificial dyes or flavors; no maltodextrin.

• Optimal Electrolyte Blend: 600mg Sodium, 500mg Potassium, and 125mg Magnesium (double the Potassium and Magnesium compared to leading brands).

• Delicious Flavors: Enjoy the refreshing taste of Watermelon Wave or Pink Himalayan Lemonade.

💥 Now’s your chance to try both flavors for ONLY $2

SHOP NOW and experience hydration with a higher standard.

WORKOUT 

Peak Performance 

Building bigger arms starts with prioritizing bicep training. The biceps consist of two heads — the long head and the short head. To achieve that coveted biceps peak when flexing, it’s essential to focus on developing the long head. 

In the guide below, we’ve outlined five of the best exercises to target the long head of your biceps effectively. From drag curls to Bayesian cable curls, you’ll find step-by-step instructions, exercise demonstrations, key benefits, practical tips, and more to help you master each movement and maximize your arm gains.

BODYBUILDING 

“The Miracle Bear” Moves Divisions

The 2024 Classic Physique Olympia bronze medalist, Urs Kalecinski, is turning heads as he prepares for the 2025 Olympia with a bold career move. The accomplished Classic Physique competitor has announced his transition to the Men’s Open bodybuilding division. “The Miracle Bear” shared the news on social media, citing the immense challenges of cutting weight for the Classic Physique category as a driving factor behind his decision.

In both the 2023 and 2024 Classic Physique Olympia competitions, Kalecinski endured the grueling process of shedding over 25 pounds to meet the division's weight requirements. Shifting his focus to the Men’s Open division, weight caps won’t restrict his growth potential. Kalecinski is set to make his Men’s Open debut at the 2025 ProMuscle Italy Pro, where he hopes to qualify for the 2025 Mr. Olympia. 

THE DROP SET

• Limited on space or equipment but still want to get an effective workout in? Here are four upper-body exercises you can do with just weight plates. 

• The foods you eat are critical to sustaining a caloric deficit. Check out what’s inside fitness influencer Jeff Nippard’s fridge to support fat loss. 

• The Musclecontest Experience Pro bodybuilding show takes place this weekend and features 2025 Olympia Weekend qualifying contests for the Classic Physique and Men’s Physique divisions. Check out who we think will walk away with the wins.

Sign Up