Though genetics play a role in biceps peaks, certain exercises can help transform them. In a recent video on Nov. 8, 2025, fitness coach Jeff Cavaliere explained how to fix flat biceps with just two simple exercises.
“If your biceps look like this, instead of this, I hate to tell you, but you’ve got flat biceps. The good news is you can do something about it quickly, especially if you know which head of the biceps you need to train to fix it.”
Cavaliere’s fitness expertise has turned him into one of the most recognizable educators in the space. Through dieting, careful exercise selections, and effort, he believes anyone, with the right input, can take their health and fitness to the next level.
His notoriety wasn’t by accident; Cavaliere has helped shape celebrities and athletes. He also served as the assistant strength and conditioning coach to the New York Mets. For those discouraged by a lack of biceps progress, Cavaliere has the solution.
Fitness Coach Jeff Cavaliere Shares 2 Exercises to Fix Flat Biceps
Find Cavaliere’s two exercises from the video below:
- Drag Curl
- Incline Curl
To reap maximum benefits, Cavaliere explained that lifters must effectively engage the short and long heads of the biceps.
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“The short head, that’s what gives that inner width and fuller look to the biceps when looked at from the front. The long head, that’s what builds that outer peak. The fastest way to fix this is to focus on biceps exercises, where your elbow drifts back behind your body.”
He said the drag curl is an effective option mainly because it positions the elbows behind the lifter’s body. While some disagree with his logic, Cavaliere stressed that pausing at the top of the rep with an intense contraction is key.
“For instance, the drag curl. This can be done with either dumbbells, a barbell, or an EZ bar curl like I’m showing here. The key to its effectiveness is to literally do as the name implies and drag the bar up the body while focusing solely on driving the elbows back behind you.
Make sure to pause for that intense contraction as the chest line at the top of the rep because yes, it’s important despite what your once favorite YouTube scientist would have you believe is actual science.”
As for the incline curl, he recommended setting the bench to a 45-degree angle. Again, this will position the elbow behind the lifter’s body, allowing for a deeper stretch on the long head.
“Next, this is where the incline curl comes in. There’s no need to get silly. A simple 45-degree angle on the bench is plenty to get those elbows back behind you throughout the rep and give you a chance to intensify the stretch even more so on the long head by preceding each curl with a brief contraction of the triceps.”
“Three sets taken to failure, yes to failure, and your biceps will go from weak to peak in no time,” Jeff Cavaliere said.
Achieving impressive biceps peaks is a common bodybuilding goal. Former four-time Mr. Olympia Jay Cutler also tackled the challenge. He emphasized that standing or seated alternate bicep curls are critical to bigger biceps peaks, thanks to their bias on the long head.
With consistent effort, Cavaliere believes the drag curl and incline curl are all that’s needed for growth. For the best results, he advised lifters to focus on three sets to failure.
RELATED: Jeff Cavaliere Breaks Down 5 Dynamic Morning Stretches to Make You Feel Younger
Watch the full video from the ATHLEAN-X YouTube channel below:
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