Almost everyone in the gym trains biceps – but according to bodybuilding icon Mike Mentzer, most people are doing it wrong.
Building bigger arms is one thing. Building a pronounced biceps peak is another entirely.
Mentzer, known for his ultra-intense ‘Heavy Duty’ training philosophy, believed the problem wasn’t a lack of effort – it was poor exercise selection and sloppy execution.
‘It’s not about doing more curls or endless extra sets,’ Mentzer argued. ‘The key is choosing the right curl and performing it perfectly.’
According to Heavy Duty coach Daniel Cortizas, the key to building a more pronounced biceps peak lies in targeting the long head of the biceps – the outer portion of the muscle responsible for that elevated shape.
‘Traditional curls often lose tension towards the end of the movement,’ Cortizas explained on Facebook. ‘But that final contracted position is exactly where the biceps should be working hardest.’
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Mike Mentzer’s Favourite Exercise for Building a Biceps Peak
Mentzer’s solution was the preacher curl.
Performed correctly, the preacher curl keeps constant tension on the muscle – especially during peak contraction, where Mentzer believed the greatest growth stimulus occurs.
The goal wasn’t to move as much weight as possible. It was to maximise muscular tension through strict execution and controlled tempo.
How to Do Mentzer’s Preacher Curl Properly
According to Cortizas, Mentzer focused on a few key technique principles:
- Let the arms hang fully straight at the bottom
- Keep the elbows close together
- Use a slightly wider grip
- Lift the weight under control
- Pause briefly at peak contraction
- Lower the weight slowly
- Avoid momentum completely
‘Maximum contraction equals maximum stimulation,’ Cortizas says.
Mike Mentzer’s Biceps Training Volume Was Surprisingly Low
Unlike modern high-volume arm workouts, Mentzer kept things minimal.
His typical biceps session included:
- One heavy working set of 5-6 reps
- One lighter set focused entirely on control and technique
That was it.
He also limited direct biceps training to once or twice per week at most, believing recovery was just as important as intensity.
