It’s a great question, and one I get all the time. Although the amount of biceps peak you have is somewhat dependent on your genetics, you can still work to bring yours up with smart training.

The biceps are composed of two heads: the outer (long) head and the inner (short) head. The peak is formed by the outer biceps head; therefore, if you want to bring up your biceps peak you need to build up that head. While the two biceps heads work together on all curling exercises, it’s still possible to place more emphasis on the outer head by tweaking your technique. Here are three ways to do this:

A stretched muscle contracts with more force than an un-stretched one, so if you want to bring up a particular muscle or head (the long head, in this case), put it in a stretched position while training it. Because of where the biceps attach on the scapula, the upper arm must be extended back behind the body to achieve a full stretch in the outer head. The exercise that achieves this: the INCLINE DUMBBELL CURL. Due to its stretched position during the exercise, the outer head will be the stronger muscle head (compared to the inner head) and thus will take on the majority of the load that’s being curled.

Fast, intense, effective – the way a HIIT workout should be. And further proof that you don’t need to spend all day in the gym to get results.

To visualize this, perform a curl with your right arm at your side and stop at the halfway point. Now, turn your arm in so that your hand moves toward your midsection. The more internal rotation you have, the more outer biceps emphasis there is.

To do this on barbell curls, use a closer grip. The narrower your grip on the bar, the more internal rotation there will be and the more the long head will be targeted.

To achieve this with dumbbells, concentration curls work well. When you prop your upper arm against your thigh, it puts the working arm in an internally rotated position, which is why the concentration curl works so well to build the biceps peak. You can also achieve this effect by doing standing alternating dumbbell curls and curling the weight across your body (moving the dumbbell toward your opposite shoulder as you curl it up).

Pretty simple—curling with a neutral (aka hammer) grip, where the palms face in toward each other, has been shown in research studies to stimulate the outer head more than the inner head. (Hammer curls also hit the brachialis muscle that lies underneath the biceps.) If hammers aren’t a regular part of your current arm-training routine, add them in ASAP.

In combining these three tips, here’s an outer-head focused biceps workout for maximizing your peak: