Jay Cutler reveals the forgotten exercise you should incorporate into your workout

Want to give your arms the volume and strength you dream of? Then you should focus. World bodybuilding icon and four-time Mr. Olympia titleholder, Jay Cutler, recently shared one of his secret tricks that helped him build legendary arms. It's not a novelty, but a classic "old-school" exercise that many have forgotten these days - the triceps kickback with a single arm.

At the height of his career, Jay Cutler was famous for his incredibly complex and symmetrical physique, and it was hard to find a weakness in it. It was his massive and perfectly developed arms that helped him dethrone the legendary Ronnie Coleman in 2006. And even today, long after his competitive career has ended, Cutler still trains with incredible discipline, relying on the exercises that brought him success.

Why the triceps kickback?

According to Cutler, this exercise is key to developing the long head of the triceps, which makes up the largest part of this muscle and is responsible for the massive appearance of the arms.

"We always talk about how to hit the long head of the triceps, how to get the right extension and burn in the muscle. That's what the kickback is perfect for," explains Cutler. "People have kind of forgotten about this exercise, yet it's so simple and effective."

How do you do that? Technique according to the champion

Correct technique is the foundation of success. Cutler advises the following:

1. Take position: Lean with one hand and knee on a straight bench. The body is in a slight forward bend, the back remains straight. Hold a one-handed dumbbell in your other hand.
2. Raise your elbow: Raise the elbow of the arm with the dumbbell to the level of your back so that your upper arm is parallel to the floor. This is your starting position.
3. Perform a "kickback": With full control, "kick" the dumbbell backwards until your arm is fully extended. The elbow remains fixed in the same place and serves as the axis of the movement.
4. Maximum contraction: in the top position, with the arm fully extended, pause for a moment and contract the triceps maximally. This moment is crucial for the growth of the muscle.
5. Controlled return: Slowly and in a controlled manner, return the barbell to the starting position.

Cutler recommends aiming for 10 to 12 reps in a set and focusing on precise execution of each one.

"I personally prefer to train each arm separately. That way I can better focus on the right extension and get the triceps to really 'pop,'" he adds.

Incorporate it into your plan

Even in his 50s, Jay Cutler trains seven days a week, proving that tried-and-true methods never lose their power. If you're looking to take your arm development to the next level, take the advice of a champion and incorporate the single-arm triceps kickback into your training plan. Your triceps will thank you!