While cables and machines are hyped up more than ever, Jay Cutler knew how to boost back gains without them. On Oct. 21, 2025, Cutler broke down how to execute the Meadows Row, inspired by the late John Meadows, to lengthen the lats and develop the biggest back possible.
John Meadows was a training savant who helped world-class bodybuilders reach unprecedented levels of conditioning and size. He had a hand in shaping many of today’s active IFBB pros, including former two-time 212 Olympia champion Shaun Clarida and former three-time Fitness Olympia titleholder Missy Truscott. However, in 2020, he endured a long hospitalization from blood clots and eventually passed away from a heart attack.
Affectionately known as “Mountain Dog,” Meadows’ teachings are still going strong. Cutler credited this movement as a go-to throughout his career, which saw him become a dominant four-time Mr. Olympia winner.
Jay Cutler Breaks Down How to Perform the Meadows Row for a Bigger Back
In the video, Cutler showed the rowing variation he picked up from Meadows. He explained that using a T-bar with a bent-over torso allows for a greater contraction.
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“Another variation of a back movement is the Meadows row, named after the late and great John Meadows. I got a chance to train with John back in my career, and I was able to learn a couple of things from him. He has a lot of techniques, a lot of training methods that a lot of top guys use.”
“This exercise, using the T-bar apparatus, you get a bent over position, you use where you load the weights on the bar and really get that contraction,” he shared.
He said it taxes the back muscles similar to a one-arm dumbbell row, sharing that it can lengthen the lats and help lifters develop the biggest back possible.
“Now, it stimulates kind of like a one-arm dumbbell row where you’re rowing through to the side of the body, switching sides as you go through, but this exercise would really help lengthen the lats, get that thickness in there, and of course, help you develop the biggest back possible, which everybody wants.”
Cutler isn’t the only person to take learning lessons from Meadows. Powerlifting and bodybuilding coach Eugene Teo also revealed how he was able to grow bigger arms thanks to Meadows’ teachings. During the session, he utilized drop sets and partial reps for muscle growth.
Having learned from the best, Cutler was able to sport a wide and thick back during the prime years of his career. The Meadows Row remains a staple in his arsenal at 52 years old.
RELATED: Building the “Cobra Back”: 3 Underused Row Variations for Unbelievable Thickness
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