If your biceps don’t tower like mountains and instead look a little “flat”, there are 2 exercises you need to fix those flat biceps.
In order to build taller biceps, you need to understand the anatomy of the biceps first. The short head of the biceps is responsible for the width of the bicep when viewed from the front. The long head of the biceps is responsible for the height of the biceps, otherwise known as the biceps peak.
So, if we are after taller biceps and bigger biceps peaks, then we know that we have to influence the long head of the biceps more than the short head.
The best way to do this is by choosing biceps curls that allow for the elbows to drift behind the body during the rep.
The first exercise you want to fix flat biceps is the drag curl. This can be done with dumbbells, a barbell, or an EZ Curl bar like you see me using in the video. The point of the exercise is to drag the weight up your body which will allow for your elbows to extend back behind your body. One key thing to note is that you want to briefly pause the rep when the weight reaches your chest line. This will allow for a greater contraction, which despite the internet scientists telling isn’t necessary for hypertrophy, really is.
The second exercise to fix flat biceps is a simple incline dumbbell curl. A 45 degree angle of the bench is all you need in order to get your elbows back behind your body. Laying down and performing a “clown” curl is completely unnecessary.
During the incline curl, the long head of the biceps will be put into stretch at the bottom of the rep and we know that loaded stretch is a driver of hypertrophy. To increase the amount of stretch on the long head of the biceps while doing this exercise, you will want to flex your triceps at the bottom of each rep before you initiate the curl.
Start adding these two biceps exercises into your arm workout and see just how quickly your flat biceps go from weak to peak in no time at all.
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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
