Research suggests that the human body’s metabolism slows at a rate of 0.67 percent each year after age 60. (1) Adapting strength training routines becomes essential to maintaining health and fitness levels.
On July 9, 2024, four-time Mr. Olympia champion Jay Cutler published a video on his YouTube channel sharing a hypertrophy-focused shoulder workout that hits all three deltoid heads — anterior, medial, and posterior. He divulged how his training has evolved as he’s gotten older.
During his competitive years, Cutler trained shoulders and biceps in a single workout. Nowadays, he prefers to dedicate a training day to each muscle group. This shift allows more targeted training, promoting better recovery and growth.
Jay Cutler’s 6-Exercise Shoulder Workout
Seated Dumbbell Lateral Raise
Dumbbell Shoulder Press
Chest-Supported Barbell Front Raise
Machine Lateral Raises
Seated Bent-Over Dumbbell Reverse Flye
Standing Cable Rear Delt Flye
Check out the video below:
[Related: Dana Linn Bailey’s 5 Tips for Building Muscle Without Lifting Heavy]
1 & 2. Seated Dumbbell Lateral Raise & Dumbbell Shoulder Press
Cutler recommends opening with an isolation exercise to pre-exhaust the target muscle before transitioning to heavier compound movements. Cutler feels isolation movements warm the joints and limit injury risk.
A study published in the Frontiers in Physiology journal found that pre-exhausting a muscle decreases the total training volume required for strength and muscle gains compared to traditional resistance training. (2)
Cutler’s favorite shoulder exercise is the seated lateral raises. Performing them seated eliminates momentum, facilitating a stronger mind-muscle connection and deltoid isolation.
Cutler performed the lateral raises with a slight torso lean and lowered his hands below his thighs for a deep medial delt stretch at the bottom of each rep. Well-developed side delts help achieve the coveted ‘capped shoulder’ aesthetic.
The 50-year-old Cutler maintains constant tension on the anterior delts during dumbbell shoulder presses by not locking out at the top. He suggests performing presses on a slight incline limits joint strain.
3. Chest-Supported Barbell Front Raise
Cutler transitioned to chest-supported front raises by setting the incline bench to 45 degrees. He positioned his lower chest over the bench’s edge and grabbed the bar with a shoulder-width overhand grip.
With a slight bend in his elbows, Cutler raised the bar to shoulder level and controlled the negatives.
4. Machine Lateral Raises
Cutler retracted and depressed his scapula before initiating each rep to ensure optimal medial delt loading. He employed a slow rep tempo to increase the time under tension.
The Las Vegas native could lift heavier than his current programming calls for, but he prioritizes joint and tendon health.
5 & 6. Seated Bent-Over Dumbbell Reverse Flye & Standing Cable Rear Delt Flye
Cutler grabbed the dumbbells with a pronated grip and positioned his torso at 45 degrees. He drove his elbows behind his midline while externally rotating the wrists to maximize rear delt engagement. He lowered his torso during the eccentric to limit rhomboid activation.
Cutler pinned the pulleys at the highest setting and crossed his arms to grab the opposite cables. Maintaining slight elbow flexion, Cutler initiated the movement by pulling his arms back and out, pausing briefly in the fully shortened position to maximize muscle stimulation.
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References
Herman Pontzer, et al. Daily energy expenditure through the human life course. 2021. Science. doi: 10.1126/science.abe5017.
Trindade TB, Prestes J, Neto LO, et al. Effects of Pre-exhaustion Versus Traditional Resistance Training on Training Volume, Maximal Strength, and Quadriceps Hypertrophy. Front Physiol. 2019;10:1424. Published 2019 Nov 19. doi:10.3389/fphys.2019.01424
Featured image: JayCutlerTV / YouTube
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