Back training by Jay Cutler: Top exercises for maximum width, thickness and perfect V-shape

Bodybuilding legend and four-time Mr. Olympia titleholder Jay Cutler may have retired from his professional career, but at 52 years old, he still works out in the gym up to seven days a week. He recently shared his current back workout, which focuses on building brutal depth and sculpting the perfect V-shape (V-taper).

What exercises and techniques does he use to get the best results? Here is his complete routine!

1. Reverse Grip Pulldown

Jay considers this exercise absolutely crucial for building anterior thickness and creating the iconic V-shape - two attributes that are essential for a strong double biceps front pose. The goal is to engage both fast and slow muscle fibers.

• Jay's tip: Focus on maximal contraction and thorough wing squeezing in the bottom phase of the movement.

2. Pullover Machine (Pullover Machine)

Include the pullover machine (typically Hammer Strength) as the second exercise. Cutler places great emphasis on the movement coming purely from the broad back muscles and limiting the involvement of other muscles.

• Tip from Jay: Don't involve your arms in the deadlift. Lock your elbows on the pads and pull the weight primarily through them to isolate the muscle as much as possible.

3. Wide Grip Pulldowns

If you want to build the widest back possible, the wide grip pulldown is an absolute must, according to Cutler, and this exercise has helped him to legendary back width throughout his career.

• Jay's Tip: For this exercise, don't worry so much about slow and strict control. Focus more on "hitting" 10 to 12 reps with good contraction.

4. Seated Cable Rows on the bottom pulley

Next up is a classic bottom pulley, where Jay isn't afraid to put on some serious weight (he uses about 63 kg / 140 lbs in the video). Again, the key here is perfect muscle shrinkage.

• Jay's tip: Keep the breaks strict! You should only rest 45 to 60 seconds between sets to keep the workout high intensity.

5. The Freedom Rack Barbell Rows

This exercise serves as a brutal finisher to the entire workout. While isolation and fluidity play a role in other exercises, here Cutler focuses mainly on tempo.

• Jay's tip: "Speed, speed, speed." Focus on explosive and dynamic execution of the movement.

Training split and recovery

Beyond the actual exercise selection, Cutler never underestimates how training is structured. According to the four-time champion, the following training cycle gave him the best results of his career:

• 3 days training - 1 day off - 2 days training - 1 day off

This frequency allowed him to train hard enough, but also gave his body adequate time to recover between units.

Conclusion:

Jay Cutler's training proves that with attention to proper execution, maximal muscle contraction, and appropriately chosen tempo, you can build a massive back at any age. Try this routine in your next back workout and give your muscles a boost of growth!