Professional bodybuilder and four-time Mr. Olympia champion Jay Cutler knows what it takes to build impressive arms. He has singled out the exercises he considers most effective for training his biceps and triceps. 

Here are the six exercises Jay Cutler recommends for bigger, stronger arms.

1. Hammer Curls

Hammer curls make Cutler’s top three for biceps. With the palms facing each other in a neutral grip, the exercise works the long head of the biceps along with the forearms.

That hand position can also make heavier weights more manageable than with some other dumbbell exercises. It puts less strain on the wrists as well.

2. Alternate Dumbbell Curls

According to Terry Ramos of Generation Iron, instead of curling both dumbbells together, this variation has you work one arm at a time. Cutler includes it among his preferred biceps exercises.

Training each arm separately can help correct muscular imbalances. It may also improve the mind-muscle connection, which can support better arm growth.

3. Barbell Curls

Barbell curls are another staple in Cutler’s biceps lineup. The exercise is considered one of the best ways to train the biceps and is also commonly included in elite athletes’ workout plans.

One advantage of using a barbell is that it allows more weight to be used for the biceps. However, it can put more stress on the wrists. If that becomes uncomfortable, an EZ bar can be used instead of a straight bar to reduce wrist tension.

4. Dips

Dips bring bodyweight training into Cutler’s triceps picks. The movement requires you to push your bodyweight upward with your triceps, making it a good test of bodyweight strength.

The exercise also works the shoulders and chest as a compound movement. For an added challenge, a weightlifting belt can be used to increase the load.

5. Rope Press Downs

Cutler has pointed to rope press-downs for the strong triceps contraction he gets from them. Performed on a cable machine, the exercise keeps tension on the triceps throughout the movement.

The rope attachment also has an advantage over a straight bar when it comes to targeting the head of the triceps, according to the source.

6. French Presses

French presses round out Cutler’s triceps choices. This overhead extension is performed with an EZ barbell and allows for heavy weights while engaging the long head of the triceps.

The movement also brings the pecs, deltoids, and abs into play as stabilizing muscles.

With these six exercises, Jay Cutler’s arm-training picks cover the biceps and triceps while focusing on building bigger and stronger arms.

Written by

Divyanshi Raj

Edited by

Rudra Dubey