ATHLEAN-X founder Jeff Cavaliere is sharing his perfect biceps workout. On February 13, 2025, he gave a thorough demonstration on how you can optimally build a more complete set of arms.
Jeff Cavaliere has a wealth of experience shaping athletes in the fitness community. Having once served as the assistant strength and conditioning coach to MLB’s New York Mets, there’s no denying his knowledge of exercise.
Jeff Cavaliere Shares His Perfect Biceps Workout Routine
His ‘perfect’ workout series has attracted tons of attention. He recently broke down his best routines for building the chest and triceps, laying out an effective easy-to-use foundation for anyone aiming to grow these areas. Now, he’s diving into how you can level up your arms with a specialized workout routine.
Jeff Cavaliere’s Perfect Bicep Workout Part 1
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Barbell Strict Curl – Cheat curls | 2-3 | 6-8 | Failure |
| Dumbbell Cross Body | 2-3 | 10-12 | |
| Cable Stretch Drag Curls | 2-3 | 10-12 | + Partials |
| Mentzer Pulldowns | 1 | 10 | Trap Set |
Cavaliere explained how to train through failure by exaggerating the eccentric portion of movements.
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“You can not just train to failure, but through failure, and when you do it in a way that exaggerates the eccentric portion of the lift that you’re doing, you can get even greater gains.”
He also offered tips for mastering the execution of cable stretch drag curls.
“You don’t really need to do that much. What you need to do is get your elbow back behind your body and get it into a position when you extend your elbow you’re going to get more of a stretch on the biceps.”
He touched on Mentzer pulldowns as well, inspired by bodybuilding legend Mike Mentzer.
“He pushed the concept of high-intensity training and the offset to that, you didn’t have to do a lot of work but you had to be willing to work hard” Cavaliere shared.
Cavaliere’s Perfect Bicep Workout Part 2
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Barbell Strict Curl – Cheat curls | 2-3 | 6-8 | Failure |
| Dumbbell Cross Body | 2-3 | 10-12 | |
| Cable Stretch Drag Curls | 2-3 | 10-12 | + Partials |
| Mentzer Pulldowns | 1 | 10 | Trap Set |
| Chin Ups | 2-3 | 6-8 | Failure |
| Dumbbell Spider Curls | 2-3 | 10-12 | |
| Dumbbell Incline Curls | 2-3 | 10-12 | + Partials |
| Standing Dumbbell Curls | 1 | 10 | Trap Set |
He explains that he’s been doing chin-ups since he was eight years old.
“The second one here starts off with one of my favorite exercises of all time, this is the first one I ever did.”
To get the most out of curling movements, Cavaliere broke down the importance of the stretched position.
“There’s a few things you can do here to accentuate the effectiveness of this. Number one, why is it a stretch-based exercise, because the arms are back behind our body [on incline dumbbell curls]. How can we accentuate the stretch a little bit more? By contracting the triceps at the bottom of every repetition.”
He also offered insight into the concept of a trap set.
“Again, the concept of the trap set is that it’s a time under tension technique that intensifies the effect of the exercise. One set is all you need here. Up to 10, using that same cadence of 1-1,2-2-3-3 up to five and on the way back down.”
Having amassed an unbelievable following of over 13.9 million YouTube subscribers, Cavaliere’s training lessons continue to serve anyone aiming to improve their physique. From bodybuilders to general fitness enthusiasts, his content is packed with value. On your next arm day, give his biceps-focused workout a try.
To watch the full video, click the link below:
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