Bodybuilding legend Jay Cutler still trains with intensity since stepping away from the stage. On Feb. 27, 2026, he broke down his latest pump-focused workout for bigger arms.
Jay Cutler paid his dues before reaching the top of the sport. He took runner-up behind Ronnie Coleman at the Mr. Olympia for four consecutive years. After dethroning “The King” in 2006, it appeared he was on track for a similar dynasty.
However, in 2008, Dexter Jackson defeated Cutler, earning his lone Sandow trophy. This set the table for Cutler’s massive comeback in 2009, when he won the contest handily. In retirement, he hasn’t forgotten the exercises that helped him sculpt a legendary physique.
Jay Cutler Shares Workout for Bigger Arms
Find his exercises from the video below:
- Rope Pressdowns
- Overhead Cable Extensions
- Dip Machine
- Bicep Curl Machine
- Machine Preacher Curls
- Alternating Curls With J-Bells
- Standing Barbell Curls
Rope Pressdowns
Cutler started his workout with pressdowns to warm up his joints and pre-exhaust his triceps.
“You see me get on the floor and do them really low to the ground. I’m standing on this one but you know, pretty close to a machine. This is a great exercise to always start your routine. You can’t start with a compound exercise, pre-exhaust, do something that’s going to be not so hurtful on the elbows or the joints. “
Overhead Cable Extensions
He clapped back against those suggesting that cable exercises are only for detail. Cutler believes they can help lifters achieve more size as long as they maintain intensity.
“We talk about the cables and the constant tension. Anyone that says cables are for cutting or for more exercises to work in detail, bullshit. It’s more you can still get a lot of size. It just comes down to the intensity,” he shared. “We still want to have bigger arms.”
Dip Machine
He kept the weight moderate on the dip machine as his final triceps-focused exercise.
“Two plates and a quarter is perfect on this, but I need to go a little heavier, but I can’t go three. Three plates is a little too much.
Bicep Curl Machine
Moving on to biceps, Cutler resumed his workout on the curl machine.
“People would rather train on the old-school equipment,” added Cutler.
Machine Preacher Curls
Cutler continued working his biceps with machine preacher curls.
Alternating Curls With J-Bells
He explained that the j-bells keep the weight even throughout reps, differing from traditional dumbbells.
“12 reps, baby. We talk about this all the time,” said Cutler. “We have the j-bells here. You put your hand in the middle of this thing. It’s like a bowling ball. Very equal weight, no matter what position it is in. I love doing these for biceps.”
Standing Barbell Curls
He finished with standing barbell curls while standing.
“I’m going to do standing barbell, which is sloppy form,” said Cutler. “I got a good pump going, so mission accomplished.”
In between training sessions, Cutler still keeps an eye on the Men’s Open class. He recently backed Chinedu Andrew Obiekea to win the 2026 Arnold Classic and Mr. Olympia titles this season. Jacked is coming off a bronze finish at Olympia and a win at the Romania Pro.
Cutler still trains seven days a week to maintain his physique in retirement. He prefers to train biceps and triceps on arm day, always emphasizing a strong pump.
RELATED: Jay Cutler Shares His 1993 Bodybuilder Breakfast of Champions That He Still Follows Today
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