Bodybuilding legend Jay Cutler is known for spreading useful workout knowledge and he’s back with a few more tips. In a pair of YouTube videos, Cutler shared advice and exercises for adding size to the forearms and targeting the long head of the biceps.
Cutler cemented himself as an all-time great within the IFBB Pro League during the mid-2000s. He elevated the sport of bodybuilding following his lengthy rivalry with eight-time Mr. Olympia winner Ronnie Coleman. Cutler would eventually dethrone ‘The King’ in 2006 and secured a total of four Sandow trophies and three Arnold Classic titles before calling it a career.
Since stepping away from the stage, Cutler’s love for bodybuilding continues to fuel his gym efforts. Last year, Cutler trained alongside a fitness influencer named ‘Lexx Little.’ Cutler piqued the interest of fans after a shredded physique update went viral. Considering his conditioning level, some thought the 49-year-old might have been preparing for a Masters Olympia comeback.
Cutler quickly shut down any chance of a competitive bodybuilding return. Instead, the Massachusetts native said his focus was on a ‘fit for 50’ challenge. Since making his fitness goal public, Cutler has been open about his diet, training, and supplementation. He made it clear he intends to use testosterone replacement therapy (TRT) to facilitate the transformation.
Jay Cutler Favors Seated or Standing Alternate Dumbbell Curls for Targeting Long Head of Biceps
According to Cutler, identifying the long head of the biceps can be difficult but recommended alternate dumbbell curls, barbell curls, preacher curls, and cable curls.
“Biceps movements. A lot of questions I get is how to build the long head of the bicep. I really think it’s hard to pinpoint in a bicep routine exactly what muscle because it’s all about genetics too. Some people have bigger peaks some people have more flatter biceps, you can try to manipulate that. But stick to your core movements,” Jay Cutler said.
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Cutler said utilizing an 8-12 rep range with three sets is an ideal way to develop the biceps.
“Stick to your alternate dumbbell curl, whether it’s seated or standing. Barbell curl, whether it’s a camber bar, a straight bar, a cable curl, preacher curl, I mean that’s going to help if anything bring out the peak of the biceps. It will help you with the isolated elbow in the movement but more importantly, stay with the repetitions of 8-12. Focus on at least 12-16 movements, three sets each. That will give you the best biceps development out there,” explained Cutler.
RELATED: 10 Best Long Head Biceps Exercises for Bigger Arms and A Higher Peak
Cutler Demonstrates Reverse Curls for Effective Forearm Gains
In his second demonstration, Cutler shared why he favors reverse curls. These movements weren’t used as much during his Olympia reigns, but Cutler said the main focus should be on the contraction and a 10-12 rep range.
“During my Olympia reigns, I didn’t have to do a lot of consistent form work. But if you guys are looking for some great movements okay. The reverse curl, where you’re actually curling like this, the hammer curl with dumbbells is really good. But I’m going to show you one exercise right now, which is kind of the reversed curl. We are going to focus on a barbell here. Shoot, I worked up to 225 pounds before, 10-12 reps, focus on the contraction.”
RELATED: Best Forearm Exercises
While embarking on his latest fitness challenge, Cutler has discussed various workout routines and tips for garnering results. From talking about optimal rest times for muscle growth to building bigger backs, Cutler’s comprehensive approach worked for him during a tenure that lasted over 20 years.
During the height of his career, Cutler was known for his impressive arms and boasted 22-and-a-half-inch biceps. He’s stepped away from all competitive stages but is still an extremely valuable resource to the bodybuilding community today.
RELATED: Jay Cutler Shares His Training Philosophy During A Brutal Leg Day Workout
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