Jay Cutler built one of the most famous backs in bodybuilding, and fans have spent years asking how he trained it. 💪
In a video shared in late 2023, the four-time Mr. Olympia named his three favourite exercises for the lats — the broad muscles that give the back its width.
This is a look back at what he picked and why, not a training programme. Nothing here promises a particular physique, and the moves are described as Cutler explained them.
If you want his picks for every body part rather than just the lats, see Jay Cutler’s Top Exercises for Each Body Part — this article stays focused on the three lat moves.
The champion behind the list 🏆
Cutler won the Mr. Olympia title four times, in 2006, 2007, 2009 and 2010.
His first win ended Ronnie Coleman’s run of eight straight titles, and he defended the crown the following year.
He then lost the title to Dexter Jackson in 2008 — and won it straight back in 2009.
That comeback made him the first man ever to lose the Mr. Olympia title on stage and then regain it. Derek Lunsford became only the second man to do it, in 2025.
Before his Olympia reign, Cutler also won the Arnold Classic in Columbus, Ohio, three years running, in 2002, 2003 and 2004.
He stepped away from the Olympia stage after finishing sixth in 2013, and has since stayed close to the sport through his business and media work. His full story is covered in Jay Cutler’s biography.
1. Wide-grip pull-up
Cutler’s first pick was the pull-up, done with a wide, overhand grip.
His point was simple: the wide grip put the emphasis on width across the upper back, which was the look he wanted to build first.
He talked about doing pull-ups with bodyweight or with added weight, depending on the lifter’s strength.
For him, width came before fine detail. The shape of the back mattered most at the start, with definition following later.
If pull-ups are new to you, or you have a shoulder problem, ask a qualified coach or clinician to check your form before trying a wide grip.
2. One-arm dumbbell row
Cutler called the one-arm dumbbell row his favourite back exercise, and it was his second lat pick.
The move is done one side at a time, with the free hand braced on a bench and the working arm rowing a dumbbell.
Cutler liked a slight forward pull in the movement, which he felt brought the lats into the work more strongly.
Working one side at a time also let each lat work on its own, rather than the stronger side doing more of the job.
As with the pull-up, his advice was to keep the movement controlled and deliberate, not rushed or heaved.
If you have a back or shoulder issue, get a qualified coach or clinician to check your form before adding rows to your training.
What ties the three together 🧩
Cutler’s third pick was the pullover — an old-school move he felt many lifters had forgotten.
Done with a dumbbell, a machine or a cable, the pullover moves a weight in an arc from above the chest to behind the head and back again.
What appealed to Cutler was the stretch. He believed reaching the lats into a long, stretched position helped build the wide look he prized.
That is why the pullover surprised some fans: it is not a heavy row or a pull-up, yet Cutler rated it alongside them.
Across all three picks, the same theme runs through his advice — chase width, move with control, and let the detail come with time.
A note on the pictures in this article: the pull-up and the row are shown with verified photos of other athletes demonstrating the moves. No verified free photograph of the pullover could be found, so this article shows no pullover photo rather than dressing up a different exercise as one.
That honesty matters here, because the old version of this article used photos credited to Cutler’s social media that could not be licence-checked for reuse.
Frequently asked questions ❓
Who is Jay Cutler?
Jay Cutler is a retired American professional bodybuilder who won the Mr. Olympia title four times, in 2006, 2007, 2009 and 2010.
What were Cutler’s three lat exercises?
The wide-grip pull-up, the one-arm dumbbell row and the pullover — the three moves he named in his late-2023 video.
Was Cutler really the first to regain the Olympia title?
Yes. After losing to Dexter Jackson in 2008, he won the title back in 2009 — the first man to regain it after losing it on stage. Derek Lunsford became the second, in 2025.
Is this article a workout plan?
No. It describes what Cutler said and did, and it gives no sets, reps or schedule. Anyone wanting a personal programme should speak to a qualified coach or clinician.
More from Cutler’s training 🏋️
For his back work beyond these three moves, see his incline-row back tips and his seven exercises for a thick back.
His shoulder training is covered separately in Jay Cutler’s shoulder-building workout, and his wider back-shape ideas appear in the best V-shape exercises.
For the pull-up itself, the comparison with its closest cousin is set out in push-ups vs pull-ups.
Cutler’s three lat picks still make a tidy snapshot of his approach: width first, control throughout, and one old favourite that most lifters had left behind. 🌟
General fitness information only. This article is not medical advice, and it does not replace guidance from a qualified coach or clinician.