Jay Cutler Shares His Top 3 Dumbbell Exercises for Bigger Biceps

Former four-time Mr. Olympia, Jay Cutler is well-known for his incredible physique and is not shy about sharing his secrets. In a recent Instagram video, Jay Cutler revealed his top three dumbbell exercises that make up his ‘beneficial bicep workout.’  

Jay Cutler’s relentless drive in competitive bodybuilding has carried over into retirement. Even at the age of 50, Cutler has maintained his remarkable physique. Last year, Cutler took on the Fit-for-50 challenge, determined to increase his overall fullness. He boasted his new-and-improved look guest posing at the 2023 MuscleContest FitExpo. 

Cutler is on a similar path this year after committing to a Fit-for-51 challenge, where he intends to put on more muscle mass in an effort to look better than before. Even though he continues to better himself in retirement, Cutler is also a beloved ambassador of the sport, providing his insights and advice alongside other stars in bodybuilding like Milos Sarcev.  

Try Bodybuilding Legend Jay Cutler’s 3 Top Dumbbell Bicep Exercises  

Additionally, Jay Cutler has a large social media following where he provides tips and tricks for training, dieting, and overall well-being. In a recent Instagram video, Cutler provided his top three dumbbell exercises that emphasized the biceps.

Jay Cutler’s Top Three Dumbbell Exercises 

1. Seated Alternate Dumbbell Curl–12 Reps Each Arm 
2. Preacher Curl–12 Reps Each Arm 
3. Concentration Curl–12 Reps Each Arm 

To begin the workout, Jay Cutler explains the seated alternate dumbbell curl and expresses that form isn’t as important with this movement because being looser allows for full contraction of the bicep. 

“Top three dumbbell exercises.” 

“Number one, the seated alternate dumbbell curl. Now I like to alternate back and forth. Sometimes I focus on one arm at a time, mainly going back and forth focusing on twelve repetitions each arm. You know, my form is not necessarily as strict but a little more looser with this, allowing full contractions of the biceps.”

Next, Cutler moves into the preacher curl which he stresses is best for isolation in the bicep and emphasizes that it hits the fibers more effectively. 

“The second movement, the preacher curl. You’ve seen a lot of variations of this but with the dumbbell and having that elbow lock you really get that contraction in there and like I said I focus on doing 12 repetitions each arm. I think this exercise you can really get that isolation in the bicep and really hit the fibers that way” Cutler explained. 

Finally, Cutler rounds out the workout with concentration curls. He explains that doing this exercise allows for a full range of motion while also achieving a deep stretch and contraction, which will result in a better workout with bigger biceps. 

“Third and final exercise is going to be the concentration curl. Now this is a unique exercise. With this exercise I am putting my elbow against my knee and I’m kind of getting that full contraction.”

“This movement actually gives me a lot of up and down motion where I’m getting the full range of motion, which is very important, get that deep stretch, and of course get that deep contraction. Twelve repetitions each arm. That will give you the most beneficial bicep workout and have the biggest arms in the gym.”

As a professional bodybuilder with years of experience, Jay Cutler has a plethora of exercises and training tips to share. In the past, he revealed his top three movements for calf growth, naming the standing calf raise machine, the seated calf raise machine, and the donkey calf machine. He also broke down the importance of sleep when trying to maintain a lean and active body. 

Whether it is working out, eating well, or simply trying to be healthier, Jay Cutler has invaluable information to help you on your journey. Cutler continues to serve as a pillar of knowledge within the fitness and bodybuilding communities in retirement. 

RELATED: Bodybuilding Legend Jay Cutler Reveals How Many Sets He Uses for Each Body Part

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