Jay Cutler, the bodybuilding icon, shares his top bicep peaks exercises that helped him reclaim the Mr. Olympia title in 2009 and 2010. Cutler, who achieved 22.5-inch arms, recently took to Instagram to reveal two of his favorite moves for mixing up stale bicep routines.

The first move, Preacher Curls, is a time-tested exercise that builds both the biceps and the brachialis. Cutler emphasizes the importance of keeping your elbows in a fixed position to isolate the biceps and maximize the effectiveness of the exercise.

The second move, Spider Curls, targets both the long and short heads of the biceps while also activating the triceps and brachialis. Cutler credits this exercise as key to his comeback in 2009, helping him achieve the arm expansion he desired. By leaning over an incline bench, the shoulders are taken out of the movement, allowing for better bicep isolation.

Cutler recommends performing these exercises with heavy weights for 3 to 5 sets to stimulate muscle growth and achieve the best bicep peaks. By following Cutler’s advice and focusing on these key movements, individuals can work towards achieving impressive arm development.

For more fitness tips and updates from Jay Cutler, follow him on Instagram @jaycutler. With his expertise and experience in the bodybuilding world, Cutler continues to inspire and motivate aspiring bodybuilders to reach their fitness goals.