Unlocking Peak Performance Biceps

Jay Cutler Explains How to Get the Best Bicep Peaks

Jay Cutler, a bodybuilding icon, had a rough night in 2008 when he came runner-up to Dexter Jackson, ending his two-year run as Mr. Olympia. However, Cutler was determined to make a comeback, and in 2009 and 2010, he reclaimed the title. Recently, he shared one of the most important exercises that helped him achieve his goal.

Why Bicep Peaks Matter

Bicep peaks are a crucial part of a well-developed arm. They can make a significant difference in the overall appearance of your physique. In this article, we’ll explore two exercises that Jay Cutler used to achieve his impressive bicep peaks.

Jay Cutler’s Top Bicep Peaks Exercises

Preacher Curls

Preacher curls are a time-tested exercise that builds both the biceps and the brachialis. According to Cutler, “With preacher curls, remember, your elbows are in a fixed position. Okay, you can use a lot of different variations whether cable, dumbbell, barbells; 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.”

Spider Curls

Spider curls target both the long and short heads of the biceps, but they also activate the triceps and brachialis. Cutler notes, “Now, this is an exercise I used in 2009 for my comeback, 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, and for someone like me who had overpowering shoulders, I wanted to make sure that I was getting the best stimulation on the bicep.”

How to Get the Best Results

To get the best results from these exercises, Cutler recommends focusing on both exercises, aiming for 12 repetitions. You can also perform these exercises with single arms using a dumbbell. 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

In conclusion, Jay Cutler’s top bicep peaks exercises are preacher curls and spider curls. By incorporating these exercises into your workout routine and following Cutler’s tips, you can achieve impressive bicep peaks and take your physique to the next level.

FAQs

Q: What are the benefits of preacher curls?
A: Preacher curls build both the biceps and the brachialis, and allow for isolation of the biceps.

Q: What is the difference between preacher curls and spider curls?
A: Preacher curls target the biceps and brachialis, while spider curls target both the long and short heads of the biceps, as well as the triceps and brachialis.

Q: How many repetitions should I aim for?
A: Aim for 12 repetitions for each exercise.

Q: Can I perform these exercises with single arms?
A: Yes, you can perform these exercises with single arms using a dumbbell.

Q: How many sets should I aim for?
A: Aim for 3 to 5 heavy sets to stimulate muscle growth.