Biceps Peaks – 5 Best Ways to Build Them! (BOULDERS)

Build big arms and a complete physique in 6 weeks here

If you want to build bigger biceps peaks that stand at attention you have to do a few things. First, you must stop listening to anyone that tells you that this is solely due to your genetics. This can’t be further from the truth. If you want to get bigger biceps and more noticeable biceps peaks you need to train the long head of the biceps and change the way you do most of your bicep exercises. In this video, I’m going to show you the 5 best ways to build biceps peaks that stand at attention and get people to notice.

First, you have to make sure that you supinate your wrist fully when performing any biceps workout or exercises. The complete contraction offered by supinating your wrist allows you to generate a strength of muscle contraction that you are unable to do otherwise. With the long head of the biceps at a mechanically better advantage to do this, you will target this head even more by doing so.

Next, you want to be sure that you understand how your grip width will impact your biceps peaks. To start, you have to realize that the long head of the biceps is the one that is responsible for the height of your peak. This can be preferentially hit by keeping your grip narrow on barbell curls or any other biceps exercises. By narrowing your grip and holding your elbows close to the body you will be able to shift the focus to the outside of the biceps muscle more and therefore get more out of that long head.

Third thing you want to do when trying to build bigger biceps peaks is choose exercises that place the long head on stretch by positioning the arm behind the body. This happens very naturally with exercises like the incline dumbbell curl and the barbell drag curl. If you keep the arm behind the body at some point during the exercise, you will put the long head on stretch by virtue of the fact that it is the only head that crosses the shoulder joint.

Fourth, you can actually make the biceps muscle more prominent by training the muscle that lays beneath it; the brachialis. This muscle wraps around the humerus and is positioned underneath the two heads of the biceps. That said, it can be most visibly seen when looked at from behind as it situates between the triceps lateral head and the long head of the biceps. Build this muscle up and you will effectively push up the overlaying muscle group and get a fuller upper arm.

Finally, if you want to build big biceps peaks you have to try to minimize the contribution of the forearm to your biceps exercises. For instance, when you are doing barbell curls, the tendency is to cheat the weight up by allowing the wrist to curl as you lift the weight. This engages the muscles of the forearm and diminishes the work that the biceps are doing. Over time, this will lead to less strength in the biceps and less bicep peak and size overall.

For a complete program that puts the science back in strength and arm training, be sure to head to and get the 6 week Ultimate Arm workout program. Of course, you never ignore the rest of your body and neither does this workout plan. Hit your entire body while adding significant size to your arms using the latest in science based arm training.

For more biceps workouts and tips for getting bigger arms fast, be sure to subscribe to our channel here on youtube at

Rates : 0
  1. buggy guy / March 13, 2016

    I think your arm is attached to your biceps

    • OG Executionz / March 13, 2016


    • Raymond Smith / March 13, 2016

      +buggy guy It does look like baseballs were put in his arms or something.
      His peaks are sick!

    • Josh162 / March 13, 2016

      Fr that peak is no joke even w/o flexing

  2. Tyler Cybulski / March 13, 2016

    what a bunch of losers with their “first” comments. Is your self esteem
    that low?

    • trippy buds / March 13, 2016


    • nudope / March 13, 2016

      +BigMac Nfries please tell me more about youtube’s refresh rates im getting

    • Matt Z / March 13, 2016

      Calling people losers behind a screen doesn’t make you any better tbh.

    • Stephen Johnson / March 13, 2016

      shut it, egg man.

  3. Karan Vishwanath / March 13, 2016

    Just watching this video gave me 25-inch biceps! People in the fitness
    industry HATE this guy!

    • Brandon Lewis / March 13, 2016

      +MPolo 95 its a joke about the athlean x adverts

    • Asriel Dreemurr / March 29, 2016

      +Jakob Strand (Lunaspice) ? bravo

    • Sadio Abdi / April 2, 2016

      +Asriel Dreemurr incl hkvkcl,ki ,

    • rohan bhardwaj / July 8, 2016

      +Mike Hunt I got 56 inch bicep by just seeing the thumbnail!?

  4. Joe / March 13, 2016

    Jeff, no one in YouTube comes close to you when it comes to providing no
    bullshit bodybuilding advice. just the truth and nothing but the truth.

    • Teagan / June 26, 2016

      Buff dudes is second

    • KaysianReigns / June 29, 2016

      That’s the most ignorant, bullshit I’ve heard. You seriously discredited a
      lot of genuine YouTubers that choose to take time out of their hard working
      lives to post videos with honest, sound advise to help blind individuals
      like your self on a daily basis. If you care to look properly you’ll find
      quite a few people on YouTube that have a passion for fitness and an equal
      passion for preaching strictly Zero bullshit just like Jeff. Please do more
      research before you choose to disrespect others that genuinely care to help
      all of us for free.

    • Sayak roy-choudhury / June 30, 2016

      +Joe WTF this dude is 50 yrs old noooooo… ???

    • Jimmy James / July 13, 2016

      +Siberius Wolf Greek yoghurt isn’t even close to 70% protein. Its about 4g
      per 100g, the yoghurt I’m having is unsweetened natural and trim, only 4g
      about 12g in a bowl

  5. manuel macias / March 13, 2016

    Do a muscle marker for triceps I would love to c that

    • StreetRossi / March 15, 2016

      +manuel macias too lazy to type see?

    • Animesh Mohan / March 21, 2016

      +Macauley Davis its how to stretch your triceps and how not to

    • manuel macias / March 21, 2016

      No like he hasn’t made one how to target each head with market drawn on
      himself to which head is which and what exercise targets that area

    • POLITICALYCORRECTify / April 10, 2016

      +Animesh Mohan You can only really stretch the inner head of the triceps,
      understanding the origin and insertion of each head will explain this..
      Like the hamstrings.. People dont seem to understand that when you try to
      touch your toes your only stretching ONE hamstring muscle, not all of
      them… The most stretch you can get out of the other two is simply by
      straightening your legs….

  6. Czar / March 13, 2016

    Jeff, the type of dude who laughs at all the other WACK youtubers while
    eating sweet potatoes at night.

    • Gagan “SkyLord” Umesh / March 13, 2016


    • Mark Keller / March 13, 2016

      +Czar Damn, I forgot to buy myself a bag of sweet potatoes. Thanks for
      reminding me

    • Ricardoe Johnson / March 13, 2016

      +Mark Keller so ul
      G FBMXZZ

    • TraumaER / March 14, 2016

      Or he could just laugh when looking at his video views and sub count ?

    • Mukesh Kumar / April 24, 2016


  7. Eng Wei Zhe / March 13, 2016

    Use the jeff’s marker on glutes ?

  8. rich r / March 16, 2016

    I use the waiter technique when I eat ice cream. Works great

  9. Hamza Kazama / April 10, 2016

    how much bicep size can we gain in six weeks ???

  10. Ben / April 20, 2016

    wouldnt keeping the wrist back like that put way too much pressure on it
    and cause injury?

    • Salar Fazle Rabbi / June 1, 2016

      only if u are lifting craazzy amount of weight

    • Velvet Walrus / June 30, 2016

      this guy is a professional trainer who trains athletes I think he would
      know what he’s doing

  11. steve / May 11, 2016

    your guns actually make me a bit scared

    • WTF Rudeiepie / May 17, 2016

      It’s still scares me to realize that he’s not even close to arnold’s level

    • Manuj Madan / June 27, 2016

      +WTF Rudeiepie jeffs natty

  12. John Power / June 25, 2016

    Man the things I find out help are great! I did P90X then my own thing.
    This helps me get what I miss myself ?

  13. Teagan / June 26, 2016

    Geez I bet doing this whole video while flexing your arm gave you s good
    workout lol

  14. Anuraag Nihar / July 12, 2016

    This guy is the best. Hands down.

  15. Kapil Joshi / July 15, 2016


  16. Jaevon Rushing / July 25, 2016

    Before I watched this video, I thought he had boulders on his arms

    • Jaevon Rushing / July 25, 2016

      He may have boulders, but he doesn’t have to hill

    • Jaevon Rushing / July 25, 2016

      +Jaevon Rushing the*

  17. MrAmirtaha / July 30, 2016

    Jeff Cavaliere For President

  18. Vanessa Koh / August 3, 2016

    How about with coracobrachialis? Does working on it push out the biceps

  19. Wesley Kendle / August 6, 2016

    Thank you Jeff

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