Bodybuilding legend Jay Cutler serves as an educator in the fitness community, offering tips and tricks for growing any body part. In his latest endeavor published on July 30, 2024, the four-time Mr. Olympia walked fans through his workout for a thicker back.
Having secured the prestigious Sandow trophy four times (2006, 2007, 2009, 2010), Jay Cutler reached the top of the sport when mass monsters dominated the landscape. He took the title from Ronnie Coleman and while he surrendered it to Dexter Jackson in 2008, Cutler etched his name in history by winning it back at the 2009 Mr. Olympia, which forever defined his career thanks to his famous quad stomp pose.
In addition to reliving his glory days, Cutler offers workout advice to his massive online following. Whether it’s tips on performing specific exercises like the back squat or showing how he stays fit at 51, Cutler’s knowledge of body mechanics and exercise makes his advice some of the best in an industry oversaturated by myths and inaccurate information.
Jay Cutler’s ‘Smarter Not Harder’ Back Workout
Find Cutler’s exercise selections below:
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- Reverse Grip Hammer Strength Pulldown
- Hammer Strength Seated Row Machine
- Hammer Strength Wide Grip Pull Down
- Reverse Grip Barbell Row
- Cable Rope Standing Lat Pulldown
- Seated Cable Row
- Reverse Incline J Dumbbell Pull/Row
- Cardio – 20 mins (treadmill)
Reverse Grip Hammer Strength Pulldown
Cutler favors reverse grip hammer strength pulldowns as an ideal exercise for sculpting a powerful front double biceps pose.
“Reverse pull, when I talk about this exercise, this is a pull of the lats and we talked about I compare a lot of the exercises that I do and envision a lot of the poses. So, front double biceps, we really want to flare the lats out and this exercise helps me feel like I get that pull to create it.”
“You’re getting more thickness, so you’re getting a lot of mid back, rhomboids, lower lats, depending on how you pull. I’m going to hook these handles and I’m going to strap actually,” says Cutler. “It’s going to help pull those lats out.”
Hammer Strength Seated Row Machine
During sets on the hammer strength seated row machine, Cutler gave instructions on how to grab the handle mid-range for the best results.
“What I’m going to focus on, I’m going to grab this but I’m going to hold the other one at the same time, I’m going to do single arms at a time. Look at where I grab this handle, I want people to pay attention to that. I grab it at not the very top. It’s easy when you grab it too high up here so I’m going to grab it at mid-range. I’m going to focus on 10-12 reps each arm.”
Hammer Strength Wide Grip Pull Down
Similar to the last exercise, Cutler says to grab the handles at mid-range with the seat ‘not too low.’
“Same thing, grip on the middle of the handles. Seat not too low. I want to make sure I get a full contraction on this,” said Cutler. “Focusing on eight or ten reps.”
Reverse Grip Barbell Row
Keeping his arms shoulder-width apart, the four-time Mr. Olympia explains that during each rep the barbell should come close to the lower stomach.
“I’m going to do reverse grip barbell rows. Now, we talk about grips on this. So I’m going to use a shoulder-width. I’m going to hook and use my fingers as hooks and pull to this area [lower stomach]. Good foot base, 10 reps.”
Cable Rope Standing Lat Pulldown
To properly tax the lower lats, Cutler focused on 12-rep sets of cable rope standing lat pulldowns.
“We’re going to do a pull just for the lower lats. We do this with a rope, straight bar. I mean, it kind of copies a pullover but usually we use that pullover machine but I’m going to use this today. Focusing on about 12 reps and really just try to get that stretch and contraction. All lats and lower lats,” says Cutler.
Seated Cable Row
Cutler appreciates what the seated cable row machine offers in terms of front-to-back thickness for a physique.
“This is my preferred handle, ropes, wider grip. Some people like underhand, I’ve done it all. For some reason, I still like this one the most, the closer handle. I think it’s more a depth exercise, front-to-back thickness but necessary. If you did back training, I’m sure every workout you’d probably do these right? Or you do single arms.”
Reverse Incline J Dumbbell Pull/Row
Using J-bells, he proceeds with reverse incline pulls/rows, advising lifters to hang the chest over the bench with the palms facing upward at the end of each rep.
“We’re going to do something a little different. I have the J bells here. These aren’t the Jay Cutler bells, but the J bells. What I’m going to focus on is kind of a reverse pull on the incline bench. What’s ideal about using these once again, the dumbbells would hit that, see that bar hanging out. I’m going to do a reverse supinate my wrist, hang my chest over the top, and when I come back, you’re going to see my palms are going to pull up.”
Cardio – 20 mins
Cutler wrapped up the training session with 20 minutes on the treadmill.
“Twenty minutes, actually I skipped this morning. I didn’t do it this morning.”
Although he has long stepped away from competing, Cutler still follows the Men’s Open division. He invited Derek Lunsford on his Cutler Cast Podcast to discuss the Open class lineup and his rivalry with teammate and friend, Hadi Choopan, ahead of the 2024 Mr. Olympia contest.
Back training can be tricky since you can’t see the body part during training. This makes bodybuilding legend Jay Cutler’s guide to a thicker back all the more valuable; so give it a try the next time you’re at the gym.
RELATED: 4x Mr. Olympia Jay Cutler Shares His Top 3 Movements for Building the Traps
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