Jay Cutler, one of the most legendary bodybuilders in history, continues to share his vast training knowledge even at the age of 51.
Despite being retired from competitive bodybuilding, the four-time Mr. Olympia champion still maintains an elite physique and remains active in the fitness industry.
Jay Cutler recently revealed one specific exercise he believes is essential for building thick, well-developed arms.
Jay Cutler’s Take on Arm Training
Jay Cutler dominated the Men’s Open division in bodybuilding for years, standing as a six-time runner-up to Ronnie Coleman before finally dethroning him in 2006.
At 5’9” and weighing between 265 and 275 pounds during his competitive years, Jay Cutler was known for his incredible muscle mass and proportionate physique.
Even in retirement, he continues to train with intensity and regularly shares valuable training insights with his fans.
During a recent arm workout session, Jay Cutler highlighted the rope hammer curl as a crucial movement for building thick arms.
He explained that this exercise specifically targets the brachialis, a muscle that connects the bicep to the forearm and plays a significant role in arms development.
The Importance of the Brachialis Muscle
According to Jay Cutler, many people overlook the brachialis when training arms, focusing too much on standard bicep curls.
However, developing the brachialis can add depth and thickness to the arms, particularly when viewed from the side.
“That brachialis is the tie-in between your bicep and your forearm,” Cutler said. “Everyone wants to have that more dense forearm but also that depth from the side.”
The rope hammer curl is an excellent alternative to dumbbell hammer curls, as it allows for a greater range of motion and an enhanced contraction at the top of the movement.
Jay Cutler emphasized the importance of spreading the rope apart at the top to maximize muscle contraction and achieve the best results.
“This is gonna be a hammer curl using a rope,” Cutler explained. “Ideally, what we’re going to do is spread the rope at the top and get that contraction. Really getting that squeeze, really work that thickness of the forearm and that bicep.”
Why Rope Hammer Curls Are Effective
Jay Cutler incorporates rope hammer curls into his routine periodically to keep his arm training fresh and effective.
He noted that adding variations to your workouts can prevent stagnation and improve overall muscle development.
“I like to throw this in my routine every couple of weeks just as a different variant,” Cutler said. “There’s nothing wrong with big arms.”
Benefits of Rope Hammer Curls
The rope hammer curl offers several advantages over traditional bicep exercises. Some key benefits include:
- Increased Arm Strength – This movement helps build strength in the brachialis and forearms, which contributes to overall arm development.
- Improved Upper Body Support – Strengthening stabilizer muscles enhances support for other key muscles and joints, reducing the risk of injury.
- Reduced Wrist Strain – The neutral grip position of the rope hammer curl places less stress on the wrists and elbows compared to other curling exercises.
- Continuous Muscle Tension – The cable machine ensures constant tension throughout the movement, leading to greater muscle activation and better gains.
- Enhanced Arm Aesthetics – Developing the brachialis helps create the illusion of larger, thicker arms, making this exercise ideal for both bodybuilders and fitness enthusiasts.
Final Thoughts
Jay Cutler‘s recommendation of the rope hammer curl as a must-have exercise for arm growth is a testament to its effectiveness.
By incorporating this movement into a well-structured arm training routine, athletes and gym-goers can develop thicker, more powerful arms while reducing the risk of injury.
For those looking to follow in the footsteps of a Mr. Olympia champion, implementing the rope hammer curl into their workouts might just be the key to unlocking massive arm gains.
As Jay Cutler himself says, “There’s nothing wrong with big arms.”