Jay Cutler Explains How to Get the Best Bicep Peaks

Jay Cutler Explains How to Get the Best Bicep Peaks

Jay Cutler had a tough night back in 2008 when he came runner-up to Dexter Jackson, ending his two-year run as Mr. Olympia. Still, the bodybuilding icon was determined to comeback bigger and stronger the following year. Cutler recently shared one of the most important moves that saw him reclaim the title in 2009 and once again in 2010.

Jay Cutler’s Top Bicep Peaks Exercises

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When it comes to building the best bicep peaks, Cutler emphasizes the importance of mixing up stale routines. Two of his favorite exercises for achieving impressive bicep development are the preacher curl and the spider curl.

Preacher Curls

The time-tested preacher curl is an exercise that builds both the biceps and the brachialis (the muscle that sits between the bicep and triceps). Cutler notes that to get the most out of this exercise, one should remember to keep the elbows in a fixed position. This allows for a more effective isolation of the biceps.

"You can use a lot of different variations whether it’s cable, dumbbell, barbell, cambered bars, straight bar; it really doesn’t matter, but with those elbows in that fixed position, you can really isolate the biceps a little more," advises Cutler.

Spider Curls

Spider curls target both the long and short heads of the biceps, but they also activate the triceps and brachialis. Cutler used this exercise during his 2009 comeback and notes that it helped him achieve the expansion on his arms that he was looking for. One of the key benefits of spider curls is that they allow for isolation of the biceps without relying on the shoulders for momentum.

"This exercise I used in 2009 for my comeback," explains Cutler. "And this really helped me get that expansion on my arms. You’re leaning over the incline bench, remember your elbows aren’t locked but it really takes the shoulders out of the movement. So, it’s another isolation movement, without having the elbows locked so you still can get a little momentum, but it’s not gonna come from the shoulders."

Cutler notes that one of the benefits of using both preacher and spider curls is that they can be done with single arms using a dumbbell. This is a great way to vary the routine and continue making progress.

"For best results, aim for 3 to 5 heavy sets to stimulate muscle growth. ‘Go through the motions, and you’ll have the best bicep peaks,’ says Cutler.

Conclusion

With these two exercises and a bit of dedication, anyone can achieve impressive bicep peaks. Remember to mix up your routine and focus on proper form to get the most out of your workouts. Cutler’s insights provide a valuable lesson for anyone looking to improve their physique and achieve their goals in the gym.

FAQs

• What are the best exercises for building impressive bicep peaks?
  • Jay Cutler recommends using preacher curls and spider curls to target both the biceps and the brachialis.
• How should I perform preacher curls?
  • Keep your elbows in a fixed position to effectively isolate the biceps.
• Why is it important to use single-arm exercises like spider curls?
  • Single-arm exercises like spider curls help to isolate the biceps without relying on the shoulders for momentum, allowing for a more effective workout.
• How many sets should I aim for to stimulate muscle growth?
  • Aim for 3 to 5 heavy sets to stimulate muscle growth.
• Can I perform these exercises with heavy weights?
  • Yes, aim for heavy weights to stimulate muscle growth and increase the effectiveness of your workouts.