Bodybuilding legend Jay Cutler has shifted his workout focus to accommodate his changing body in retirement. In a recent YouTube video, Cutler shared a shoulder workout focused on minimizing joint pain, revealing his favorite exercise to build the delts.
Even after retiring from the sport, former four-time Mr. Olympia champion Jay Cutler hasn’t slowed down when it comes to hitting the gym. Cutler is pushing himself harder than ever, especially as he began approaching the age of 50 last year.
A few months before his milestone birthday, Jay Cutler revealed his ‘Fit-for-50’ challenge, with plans to achieve fuller muscle definition. When he unveiled his transformation at the 2023 MuscleContest FitExpo, Cutler clearly accomplished his goal and then some.
Cutler has sparked a newfound sense of determination since embarking on his fitness journey last year and is now trying to best his previous physique with his ‘Fit-for-51’ venture. His focus this year is on getting bigger and leaner. So far, Jay Cutler has stayed true to his goals evidenced by his frequent workouts, where he often shares training tips with his followers along the way.
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Jay Cutler Smashes Shoulder Training Session, Discusses How to Avoid Delt Pain
From sharing how to build the perfect chest to providing last-minute tips on sculpting a summer beach body, Cutler is committed to ensuring his fans achieve their fitness goals alongside the legendary bodybuilder. In a recent YouTube video, Cutler walked his followers through a shoulder workout that is joint-friendly.
Cutler’s Shoulder Workout
- Seated Dumbbell Lateral Raise
- Dumbbell Shoulder Press
- Chest-Supported Barbell Front Raise
- Machine Lateral Raise
- Seated Bent-Over Dumbbell Reverse Flye
- Standing Cable Rear Delt Flye
Seated Dumbbell Lateral Raise
Starting off the workout strong, Cutler reveals what he believes to be the best exercises for working the delts.
“Like I said, I’m never happy with my shoulders although I felt this was the best exercise you guys constantly ask me the best exercise to build the delts. I’m going to focus on 10-12 reps and I’ll pyramid the weight up.”
Dumbbell Shoulder Press
For this next movement, Cutler emphasizes that changing the angle can help alleviate shoulder pain.
“For you guys with a little bit of shoulder pain, remember, if you use a little bit of an angle it’s going to help with that.”
Chest-Supported Barbell Front Raise
Cutler moves into working the front delts.
“Alright guys, so we’re going to do incline front raise, so we’re going to focus on the front delt. I’m going to try to do 12 with this,” adds Cutler. “With a 60-pound straight bar.”
Jay Cutler shares that while chest-supported front raises can be done with dumbbells, they often hit the bottom of the bench impeding the range of motion.
“This can be done with dumbbells, it can done with a cambered bar. The only problem with dumbbells is this guys: when you do it, sometimes it hits [the bench bottom]. So I’m going to keep my chest so the lower portion of my chest is going to go over the top.”
Machine Lateral Raises
For the next movement, Cutler expressed that he was changing up his traditional stance while using a mid-grip.
“I’m going to do 120. That’s about half the stack. I talked about doing two side laterals. Normally, I’d do behind-the-back, but I’m going to do this kind of because of the platform and I’m really going to concentrate a little more.”
“I’m going to do about a mid-grip.”
Seated Bent-Over Dumbbell Reverse Flye
Onto rear delts, the four-time Mr. Olympia shares that he doesn’t particularly enjoy this exercise.
“We’re doing rear [delts]. I hate these actually. Yeah, I prefer to do them kind of standing and bent over. I did those last week though so I do try to switch things up a little bit. But, these hurt.”
While this exercise is rear delt focused, Cutler emphasizes that this movement will also indirectly work the other muscle groups.
“You’re going to get the rhomboids in here and whatever, just kind of tip the dumbbells. Still, I feel a good rear delt. You’re going to get a lot of indirect from your rowing movements right? So, cable rows, your pull-downs, pull-ups, I think pull-ups would be the best for rear delts, wouldn’t you? Think about that.”
Standing Cable Rear Delt Flye
Then, he explains that there are three heads to the shoulder, all of which get worked no matter what, however, this movement focuses more on the rear delt.
“We’re focusing on the rear delts. So, there’s three heads to the shoulder itself. Front delt, side delt, rear delt. A lot of indirect work between all heads no matter what we do but what I’m going to do with this, I’m going to grab a handle and a handle and I’m going to pull and I’m going to use my rear delts, yes a little rhomboids whatever else, and I’m going to get a contraction this way.”
“This was the best exercise to build my rear delts besides all the indirect rowing movements, pull-downs, pull-ups, shrugs, everything. Anything that you do like this, you’re going to work your rear delts.”
No matter what body part you are looking to improve or grow, Jay Cutler has a training routine to get it done. In addition to working the shoulders, ‘The Comeback Kid’ has also shared his tips for building a massive back using incline rows, and don’t worry, Cutler didn’t forget about the lower body. The self-proclaimed ‘king of squats’ gave his advice on back squats, an exercise he deemed best for leg development.
Cutler remains active within the bodybuilding community, demonstrating his love for not only the sport but for fitness altogether. His experience in the gym and on the competitive stage provides invaluable insights for his followers looking to improve their health and physiques.
RELATED: Exercise Scientist Examines and Critiques 4x Mr. Olympia Jay Cutler’s Training
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