Jay Cutler is still keeping his training routine fresh since stepping away from the stage. In an August 25 video, he broke down his ‘XXL’ back workout, using pyramid sets to build muscle.
Cutler dethroned Ronnie Coleman and took over the Mr. Olympia throne in 2006. Dexter Jackson cut his reign short two years later. However, this set the table for Cutler’s iconic 2009 Olympia comeback. He solidified his legacy, earning back the Sandow trophy with his signature quad stomp pose.
While he no longer competes actively, Cutler continues to help new lifters find their way around the gym. This led him to unpack a staple workout routine that’s allowed him to add width to his back at 53.
Jay Cutler’s Go-To Workout for a Bigger Back
Find his exercises from the video below:
- Reverse Grip Pull-Downs
- Pullover Machine
- One-Arm Dumbbell Rows
- Techno Gym Wide Pulldown (Wide Grip)
- Seated Cable Rows
- Hyperextensions
Reverse Grip Pull-Downs
In the video, Cutler used pyramid sets and emphasized the pull, stretch, and squeeze on the reverse grip pulldown:
“I try to mimic the front double biceps. I know a lot of people, this is going to hit the lower lats, but for me, I’m feeling it in the wings. With this, it’s more the pull, the stretch, and obviously the squeeze.”
“We will pyramid the weights up, do a couple feel sets, another set with a 10 on each side and then we’ll go to the heaviest, which would basically be two plates.”
Pullover Machine
His form tip on the pullover machine was simple: Pull from the elbows.
“Pull with the elbows,” he shared. “This is a plate-loaded version.”
One-Arm Dumbbell Rows
Next, he noted why keeping the shoulder loose can lead to more effective dumbbell row reps. He also kept his head in an upright position.
“The main thing is keep the shoulder loose so you can get that back locked in. The stretch is really important on this. When I’m trying to get this, my goal is to keep my head up, though instead of burying my head, I want to keep my head [up]. I lean on the rack; sometimes I go higher or lower. 10 reps on each side.”
Techno Gym Wide Pulldown (Wide Grip)
During his second pulldown variation, Cutler preferred two hands and labeled the exercise a true width-builder:
“I feel like I’m underneath it. Some people like to argue, yes, you can do this unilaterally, so each side at a time, but I’m going to do two arms, once again, pulling the weights. It’s a width exercise, in my opinion.”
“A lot of exercises can mimic this one, but I prefer this one. The way I’m locked in; I get a little forward on it, and just go through the motion.”
Seated Cable Rows (Double Pulley)
He used double pulleys on the cable row machine so he could twist during repetitions.
“What I like about this is I kind of twist,” said Cutler. “See you people with one side that’s stronger than the other, this is really good for that.”
Hyperextensions
As a finisher, Cutler included hyperextensions and shared that it recruits muscles you might not use often:
“It triggers a lot of the muscles that you might not use all the time. So, if you guys have a hyperextension machine like this, I suggest you do it. Especially, glutes; obviously, I’m trying to focus on the lats more. I used to put a couple of plates, which I’m not really doing as much now.”
Aside from back training, Cutler’s been open about his strategies for growing the chest. He recently addressed a common bench pressing mistake. To prevent the back and shoulders from rounding, he said to create an arch movement pattern and keep the chest upright.
Cutler continues to lend a helping hand to the next generation of gym-goers. He believes this workout can help with back width and development over time.
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