Jay Cutler’s 7 Exercises for Sleeve-Ripping Forearms and Biceps

Jay Cutler’s 7 favorite exercises for strong and muscular forearms and biceps. 

Jay Cutler is a treasure trove when it comes to helpful workout tips and routines. The 4x Mr. Olympia winner is one of the greatest bodybuilders in the world and retired at the peak of his career. He’s so good that he won every Mr. Olympia competition between 2006-2010 except in 2008. Taking a bow from competitions has not reduced Cutler’s love and respect for bodybuilding. The 49-year-old is currently on a “Fit for 50” challenge, and he’s winning from the looks of it. Jay Cutler’s forearms and biceps workout showcases proven helpful tips on developing your forearms and biceps.

Jay Cutler is a native of Massachusetts and was the youngest of seven siblings. He developed a naturally muscular physique by working with his brother in construction from 11. However, when he was 18, he started lifting weights at the gym.

Cutler did not enter his first bodybuilding competition until 1993, when he was 20 and in college. It was the NPC Iron Bodies Invitational Show, and he astounded many by winning both the teen and men’s heavyweight divisions. This win convinced him of his potential and spurred one of the most incredible fitness careers the world has witnessed.

Jay Cutler earned his pro card at age 23 by winning the 1996 NPC Nationals. He then entered 23 competitions over the next ten years, winning 11. He, however, won his first Sandow trophy in 2006 at age 33 and won many other awards before competing for the last time in 2013. His wins include three Arnold classic titles.

These days, you can find Cutler training alongside fitness influencers and showing that age is just a number. He inspires many current bodybuilders and is always open about his diet, training, and supplementation. Jay Cutler recently uploaded his favorite forearms and biceps workout routine, which we’ll dive into 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 Routine

Alternate Dumbell Curls (Seated or Standing)
Barbell Curls (Camber bar or Straight bar)
Cable Curls
Preacher Curls

Alternate Dumbell Curls (Seated or Standing)

Alternate dumbell curls are great for working the biceps. They target the biiceps brachii (short and long lead), brachialis, and brachioradialis. They’re also great for correcting imbalances as they engage the muscles individually. 

You can do alternate dumbbell curls, either seated or standing. For the best results, Curler shows us how in the standing position and reiterates:

Some people have bigger peaks, some have more flatter biceps, you can try to manipulate that. But stick to your core movements… that’s gonna help if anything, bring out the peak of the biceps.”

Barbell Curl (Camber bar or Straight bar)

Barbell curls also target the brachii muscles and the brachialis. They can help you build bigger bicep muscles with regular practice and good form. The difference between barbells and dumbbell curls is that you can lift heavier weights with barbell curls. 

Check Out How Reverse Barbell Curls Boost Bicep Growth

Jay Cutler suggests using either a camber or straight bar for this routine. You can adjust them to meet your fitness routine, and this exercise also improves your grip strength. Cutler also shows an example using a straight bar for this routine. 

Cable Curls

Cable curls are known to provide constant tension on the bicep muscle, and this gives excellent results. Of course, you get great muscle tension with dumbbells, but the cable keeps the tension on your biceps the whole movement, making cable curls one of the best. Since this exercise has a simple technique, many underestimate it, but Jay Cutler advocates including these for good bicep growth. 

We recommend combining cable and free-weight curls like the dumbbell curl. This is because variety will always give you an edge in the gym. Training with a single exercise can be tedious and will have you hitting a plateau that leaves you drained with fewer results. 

Preacher Curls

Preacher curls are effective because they strongly emphasize the negative portion of your reps. That is the point where you return the barbell to its original position. This maximizes the time under tension and leads to excellent bicep muscle building.

Preacher curls are also great because it’s easier to push harder with them, even when tired. Just get your body to cooperate with the first part of the lift, and you can allow the weight to descend yourself as closely as possible. 

Finally, when it comes to peak bicep movement, Jay Cutler says: 

“…stay with repetitions of 8-12, focus on at least 12 to 16 movements, three sets each. That will give you the best bicep development out there.”

Jay Cutler’s Effective Forearms Routine

Now, let’s check out the forearm movements Cutler included in his workout. 

The Reverse Curl
Hammer Curl with Dumbells
Reverse Curl with Barbell Backwards

The Reverse Curl

Your forearms are filled with many small muscles. Most stretches from your fingers to your elbows and reverse curls specifically work out these muscles. Reverse curls help by causing your muscles to perform stabilization movements and flexibility.

Cutler discusses not having to do a lot of consistent forearm workouts during his Olympia reign days. He, however, advises focusing on the movements:

“During my Olympia reigns, I didn’t have to do a lot of forearm work but, you guys are looking for some great movements ok.”

Hammer Curl with Dumbells

Hammer curls also target your bicep muscles and work on your chest and back muscles. You can use this exercise routine to maximize your arm gains and greatly improve your grip. They are effective because they target the outer head of your bicep brachii, brachioradialis, and brachialis. 

Check out Why Hammer Curls Are a Great Bicep Exercise

Reverse Curl with Barbell Backwards

Cutler introduces and shows one particular exercise for a good forearm workout. This exercise is a kind of reverse curl and uses the barbell with weights. The key is to do 10 – 12 reps and focus on the contractions, but with a twist, Cutller goes at it with his arms backward. He stated: 

“But I’m going to show you one exercise right now which is kind of the reversed curl. We’re going to focus on a barbell here… 10-12 reps, focus on the contraption.”

You can watch more of Jay Cutler and his workout routine courtesy of his YouTube channel below:

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