Jay Cutler’s seven preferred workouts for strong and defined forearms and biceps.
Jay Cutler is a goldmine for valuable fitness advice and routines. The 4x Mr. Olympia champion is among the top-tier bodybuilders globally and concluded his career at its zenith. He was exceptional, clinching every Mr. Olympia title from 2006 to 2010, except in 2008. Stepping away from competitions hasn’t diminished Cutler’s passion and admiration for bodybuilding. At 49, he is engaged in a “Fit for 50” challenge, and he is clearly excelling. Jay Cutler’s forearms and biceps regimen offers tested and useful insights for boosting your forearms and biceps.
Jay Cutler hails from Massachusetts and was the youngest of seven children. He naturally developed a muscular build by working in construction with his brother since the age of 11. However, he only began weight training at 18 in the gym.
Cutler didn’t participate in his first bodybuilding contest until 1993 when he was 20 and a college student. It was the NPC Iron Bodies Invitational Show, where he amazed everyone by winning in both the teen and men’s heavyweight categories. This victory cemented his belief in his potential and launched one of the most monumental fitness careers ever.
Jay Cutler earned his professional status by winning the 1996 NPC Nationals at age 23. Over the next decade, he competed in 23 events, securing 11 victories. His first Sandow trophy came in 2006 at age 33, and he earned numerous other accolades before his final competition in 2013, including three Arnold Classic titles.
Nowadays, you can spot Cutler training with fitness influencers, proving that age is irrelevant. He continues to inspire many contemporary bodybuilders and openly shares about his diet, training routines, and supplements. Recently, Jay Cutler posted his go-to workouts for forearms and biceps, which we’ll explore below.
| Full Name: Jay Cutler | ||
| Weight | Height | Date Of Birth |
| 265-275 lbs. | 5’9” | 08/03/1973 |
| Division | Era | Nationality |
| Men’s Open | 1990, 2000, 2010 | American |
Biceps Exercises
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| Workouts |
| Alternating Dumbbell Curls (Seated or Standing) |
| Barbell Curls (Camber Bar or Straight Bar) |
| Cable Curls |
| Preacher Curls |
Alternating Dumbbell Curls (Seated or Standing)
Alternating dumbbell curls are excellent for engaging the biceps. They target the biceps brachii (both short and long heads), brachialis, and brachioradialis. These curls are also fantastic for addressing muscular imbalances as each arm works independently.
You can perform alternating dumbbell curls either seated or standing. Cutler demonstrates the standing version for optimal results and emphasizes:
“Some individuals have higher peaks, others have flatter biceps; you can attempt to modify that. But focus on core movements… these will help if anything, enhance the peak of the biceps.”
Barbell Curl (Camber Bar or Straight Bar)
Barbell curls equally target the brachii and brachialis muscles. With consistent practice and proper technique, they can significantly increase biceps size. The main difference between barbell and dumbbell curls is that barbell curls allow for heavier lifting.
Learn How Reverse Barbell Curls Enhance Bicep Growth
Jay Cutler advises using either a camber or straight bar for this exercise. These can be adjusted to fit your workout regimen, and they also improve your grip strength. Cutler demonstrates the use of a straight bar for this particular routine.
Cable Curls
Cable curls are renowned for providing continuous tension on the biceps, delivering excellent results. While dumbbells offer significant muscle tension, cables maintain constant stress throughout the movement, making cable curls a top choice. Despite its simplicity, many underestimate this exercise, but Jay Cutler highly recommends them for effective bicep development.
We suggest combining cable curls with free-weight exercises like the dumbbell curl. Diversity in your workout will give you a distinct advantage, as sticking to one exercise can become monotonous and may lead to a plateau with diminished results.
Preacher Curls
Preacher curls are effective because they emphasize the negative phase of your repetitions, which is when you return the barbell to its initial position. This maximizes the time under tension, promoting significant bicep growth.
Preacher curls also stand out because it’s easier to
Exert more effort with them, even if you feel fatigued. Simply get your body to cooperate for the initial phase of the lift, and then let the weight lower as controlled as possible.
In conclusion, regarding maximum bicep movement, Jay Cutler advises:
“…stick with 8-12 repetitions, aim for at least 12 to 16 exercises, three sets per exercise. This will ensure optimal bicep growth.”
Jay Cutler’s Efficient Forearms Workout
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Now, let’s explore the forearm exercises Cutler included in his session.
| Exercises |
| The Reverse Curl |
| Hammer Curl with Dumbbells |
| Reverse Curl with Barbell Backwards |
The Reverse Curl
Your forearms contain numerous small muscles. Most of these extend from your fingers to your elbows, and reverse curls particularly target these areas. Reverse curls assist by making your muscles perform stabilization and flexibility actions.
Cutler mentions not needing to do many dedicated forearm workouts during his Olympia reign. However, he does suggest concentrating on the exercises:
“During my Olympia days, I didn’t need to do much forearm training, but you guys are looking for some top-notch movements, okay.”
Hammer Curl with Dumbbells
Hammer curls also engage your bicep muscles and work your chest and back muscles. This exercise regimen can help you optimize your arm gains and significantly enhance your grip. They are effective because they target the outer head of your bicep brachii, brachioradialis, and brachialis.
Discover Why Hammer Curls Are an Exceptional Bicep Exercise
Reverse Curl with Barbell Backwards
Cutler introduces and demonstrates a specific exercise for an excellent forearm workout. This is a type of reverse curl using the barbell with weights. The goal is to perform 10-12 repetitions focusing on contractions, but with a variation—Cutler does it with his arms in reverse. He mentioned:
“But I’m going to show you an exercise right now, which is sort of the reverse curl. We’ll focus on a barbell here…10-12 reps, concentrating on the contraction.”
You can watch more of Jay Cutler and his exercise routines on his YouTube channel below:
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