Well-developed biceps offer more than just an aesthetic boost; they enhance functionality and upper body strength. Building jacked arms doesn’t require high-tech training equipment. Four-time Mr. Olympia champion Jay Cutler, renowned for his 22.5-inch biceps, swears by three simple dumbbell exercises to maximize biceps hypertrophy.
These three exercises will give you the most beneficial workout and the biggest arms in the gym.
Cutler often alternates arms during dumbbell curls but occasionally completes all reps on one side before switching. According to a study, dumbbell biceps curls offer maximal muscle stimulation throughout the elbow’s range of motion, resulting in optimal biceps hypertrophy and strength gains. (1)
The 50-year-old Cutler admits to using subtle momentum by swinging his torso to complete 12 repetitions. However, he prioritizes peak contraction on each rep to maximize muscle tissue growth. (2)
Cutler explains that the preacher bench facilitates full elbow flexion and extension, enabling peak biceps contraction at the movement’s top.
In this exercise, you can really isolate the biceps and hit all the muscle fibers.
A 2023 study found that preacher curls at longer muscle lengths (bottom half of the range of motion (ROM)) may promote more significant muscle growth in the distal biceps region. (3)
Cutler performs dumbbell concentration curls seated, resting his elbow against the knee. He emphasizes achieving a full ROM, with the elbow fully extended at the bottom and above 90 degrees at the top, to maximize biceps brachii activation.
[Full range of motion] is very important to get that deep stretch and peak contraction.
Cutler’s leaned-over position during concentration curls eliminates momentum, ensuring the stimulus is loaded wholly on the biceps. This aligns with research published in the journal, which suggests that training in the initial ROM in curling exercises promotes greater muscle adaptations than focusing on the top half. (4)
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