In the world of bodybuilding, few names command as much respect as Jay Cutler. Jay Cutler, a four-time Mr. Olympia champion, redefined the sport during an era dominated by mass monsters. His rivalry with Ronnie Coleman and his iconic quad stomp pose have cemented his place in bodybuilding history.
Cutler’s influence extends beyond his competitive years.
Today, he shares his wealth of knowledge with a massive online following, offering workout advice rooted in years of experience and a deep understanding of body mechanics.
One area where Jay Cutler’s expertise particularly shines is back training.
Building a thick, muscular back is essential for a balanced physique, but it’s a challenging task because the back muscles are difficult to see and fully engage during workouts.
Fortunately, Cutler has a solution. In this article, we’ll explore Jay Cutler’s seven favorite exercises for adding serious thickness to your back.
Reverse Grip Hammer Strength Pulldown
The reverse grip hammer strength pulldown is one of Cutler’s go-to exercises for developing a wide and thick back.
This exercise is particularly effective at targeting the lats and mid-back muscles, which are crucial for achieving a powerful front double biceps pose—a staple in any bodybuilding competition.
Jay Cutler emphasizes the importance of this exercise for creating that coveted V-taper look.
By using a reverse grip, you engage the lower lats more effectively, helping to flare them out and add width to your back.
The exercise also targets the rhomboids and middle back, contributing to overall thickness.
How to Perform
- Sit down at the hammer strength machine and grip the handles with a reverse (underhand) grip.
- Pull the handles down towards your torso, focusing on squeezing your lats at the bottom of the movement.
- Slowly return to the starting position and repeat for 10-12 reps.
- Cutler recommends using lifting straps to help maintain a strong grip and fully engage the lats.
Hammer Strength Seated Row Machine
The hammer strength seated row machine is another staple in Cutler’s back workout.
This exercise is excellent for building the mid-back and adding depth to your physique.
By focusing on the correct grip and form, you can maximize the effectiveness of this movement.
Jay Cutler prefers to perform this exercise using a single-arm technique, which allows for a greater range of motion and better muscle activation.
He advises grabbing the handle at mid-range—not too high or too low—to ensure you’re targeting the right muscle groups.
How to Perform
- Sit down at the machine and grasp the handle at mid-range with one hand, keeping the other handle steady.
- Pull the handle towards your torso, squeezing your shoulder blade at the top of the movement.
- Slowly return to the starting position and repeat for 10-12 reps before switching to the other arm.
- Focus on maintaining control throughout the exercise to maximize muscle engagement.
Related: Jay Cutler’s Training Philosophy: The Secret to His Success
Hammer Strength Wide Grip Pulldown
For those looking to build width in their back, the hammer strength wide grip pulldown is an essential exercise.
This movement targets the upper lats and contributes to that impressive V-taper that every bodybuilder strives for.
Jay Cutler recommends gripping the handles at mid-range and adjusting the seat height so that you can achieve a full contraction with each rep.
By focusing on proper form and a controlled range of motion, you can effectively target the lats and build the upper back thickness.
How to Perform
- Sit down at the machine and grasp the handles with a wide grip, positioning your hands at mid-range.
- Pull the handles down towards your chest, focusing on contracting your lats.
- Slowly return to the starting position and repeat for 8-10 reps.
- Keep the seat at a height that allows for a full range of motion without compromising your form.
Reverse Grip Barbell Row
The reverse grip barbell row is a compound exercise that targets the entire back, with an emphasis on the lower lats and mid-back. This exercise also engages the biceps, making it a great addition to any back workout.
Jay Cutler stresses the importance of using a shoulder-width grip and keeping the bar close to the lower stomach during each rep. By doing so, you can effectively engage the lower lats and build the overall thickness of your back.
How to Perform
- Stand with your feet shoulder-width apart and grasp a barbell with a reverse (underhand) grip, hands spaced shoulder-width apart.
- Bend at the hips and knees, keeping your back straight, and row the barbell towards your lower stomach.
- Focus on squeezing your lats at the top of the movement.
- Lower the barbell back down with control and repeat for 10 reps.
Related: Jay Cutler Shares Latest Chest Workout
Cable Rope Standing Lat Pulldown
The cable rope standing lat pulldown is an excellent exercise for isolating the lower lats.
This movement mimics the motion of a pullover and is particularly effective for adding detail and thickness to the lower portion of your back.
Jay Cutler prefers using a rope attachment for this exercise, as it allows for a greater range of motion and better muscle activation.
He recommends focusing on the stretch and contraction with each rep to fully engage the lats.
How to Perform
- Attach a rope to a high pulley and stand facing the machine.
- Grasp the rope with both hands and step back slightly.
- With a slight bend in your knees, pull the rope down towards your hips, focusing on contracting your lats.
- Slowly return to the starting position, ensuring you get a full stretch in your lats, and repeat for 12 reps.
Seated Cable Row
The seated cable row is a fundamental exercise for building back thickness, particularly in the mid-back region.
This movement engages the lats, rhomboids, and traps, making it a comprehensive exercise for developing a thick, muscular back.
Jay Cutler prefers using a close-grip handle for this exercise, as it allows for a more focused contraction and better muscle engagement.
He advises lifters to maintain a controlled pace throughout the movement to maximize the benefits.
How to Perform
- Sit down at the cable row machine and grasp the close-grip handle with both hands.
- Pull the handle towards your lower chest, squeezing your shoulder blades together at the top of the movement.
- Slowly return to the starting position and repeat for 10-12 reps.
- Focus on maintaining a straight back and controlled motion throughout the exercise.
Reverse Incline J Dumbbell Pull/Row
The reverse incline J dumbbell pull/row is a unique exercise that targets the upper back and rear delts.
This movement is performed on an incline bench, with the chest supported and the palms facing upward at the end of each rep.
Jay Cutler likes this exercise because it allows for a full range of motion and isolates the upper back muscles effectively.
He advises lifters to use J bells or regular dumbbells, focusing on the reverse grip to fully engage the upper back.
How to Perform:
- Set an incline bench to a low angle and lie face down with your chest supported.
- Grasp a pair of J bells or dumbbells with a reverse (supinated) grip.
- Row the weights up towards your sides, focusing on squeezing your upper back muscles at the top of the movement.
- Lower the weights back down with control and repeat for 10-12 reps.
Related: Jay Cutler Shares Key Back Squat Advice For The ‘Best Leg Development’
Conclusion
Jay Cutler’s back workout is a masterclass in building a thick, muscular back.
By incorporating these seven exercises into your routine, you can strategically target all areas of your back and achieve the width and thickness that define a championship physique.
to focus on proper form, controlled movements, and consistent effort to maximize your results.
Whether you’re a seasoned bodybuilder or just starting, Jay Cutler’s approach to back training will help you build the powerful, sculpted back you’ve always wanted.