Do you want really broad, round shoulders? You might not need to start your workout with heavy overhead presses! Four-time Mr. Olympia Jay Cutler revealed which exercise he still swears by, even at 53. According to the legendary bodybuilder, maximum shoulder development isn’t determined solely by the weight you lift, but above all by proper technique and the ability to truly feel the muscles working.
Forget heavy presses! Cutler starts off completely differently
Jay Cutler is one of the most successful bodybuilders of all time. During his career, he won Mr. Olympia four times and was one of the few competitors to defeat the legendary Ronnie Coleman. One of his most striking assets has always been his massive shoulders, which, together with his broad back, created an unmistakable physique. Although he ended his professional career long ago, he still trains to this day. In a recent Instagram post, he shared one of his favorite exercises, which he says played an important role in building his physique.
Surprisingly, it’s not any heavy presses, but classic seated one-arm lateral raises!
Cutler explained that this is the exercise he regularly uses to start his shoulder workouts. While most gym-goers automatically reach for heavy dumbbells and start with presses, he prefers an isolation exercise. His goal is first to specifically target the deltoid muscles, get the blood flowing to them, and prepare them for the next challenging sets.
Why seated? Cutler explained the key difference!
According to Cutler, seated lateral raises have one huge advantage. Compared to the standing variation, they significantly limit the ability to use your entire body to assist with lifting the dumbbells.
“If you want to build the biggest and widest shoulders possible, I recommend seated dumbbell lateral raises,” the bodybuilder explained.
When exercising while standing, many people unconsciously use momentum, lean their torso back, or engage other muscle groups to manage lifting heavier weights. While seated, such movements are more difficult to perform, which can help you better control each repetition. Cutler also recommends starting the movement with your palms facing your body and focusing on engaging your shoulders as you lift the dumbbells. The deltoid muscle consists of three main parts—the anterior, medial, and posterior. It is the medial part, in particular, that significantly contributes to how broad the shoulders appear at first glance.
And the classic lateral raise is one of the best exercises for developing this part!
The secret lies in a short pause. Just 8 to 12 repetitions are enough!
During the demonstration, Cutler also focused on a small detail that many people overlook when doing overhead presses. At the top of the movement, he pauses for a moment and consciously tries to contract the muscles being worked. According to him, it’s precisely this brief pause that allows him to better feel the muscle contraction and focus on the mind-muscle connection.
“It’s important to focus on feeling the movement, not to use too much momentum, and to keep track of your reps,” Cutler emphasized.
His recommendation regarding the number of repetitions is also interesting. For this exercise, the legendary bodybuilder has long preferred a range of 8 to 12 repetitions per set. Instead of mindlessly lifting the heaviest possible dumbbells, he focuses primarily on controlled movement, sufficient muscle tension, and proper form. And according to him, it is precisely these details that can make all the difference in the long-term results of building muscle mass.
Does science support his approach?
Cutler’s recommendation isn’t based solely on personal experience. Studies focusing on the activation of specific parts of the deltoid muscles show that lateral raises are among the most effective exercises for engaging the middle portion of the shoulders. For example, a study published in 2020 compared muscle activity during various upper-body exercises. The results showed that both lateral raises and overhead presses can significantly activate the middle delts.
However, this does not automatically mean that seated lateral raises are more effective for everyone than the standing version, or that they must always be the first exercise of a workout. The main advantage of Cutler’s approach is, above all, the emphasis on movement control and targeted shoulder activation. In practice, it may be much more beneficial to choose slightly lighter dumbbells and perform the repetitions with proper form than to try to break personal records at all costs.
Want broader shoulders? Try training like Jay Cutler!
Although the training methods of professional bodybuilders often differ significantly from regular workouts, Cutler’s advice makes sense even for recreational athletes. If you regularly swing your whole body during overhead presses, it might be time to reevaluate your technique. Try the seated version, choose a weight you can control, and pause briefly at the top of the movement. But don’t forget that massive shoulders come primarily from long-term progress, quality training, and adequate recovery. Throughout his career, Jay Cutler built some of the most impressive shoulders in bodybuilding history. And even though he no longer competes on stage, his experience can serve as inspiration for anyone who wants to take their physique to the next level!
Do you want to build massive shoulders and get the most out of every workout? Just like Jay Cutler, don’t forget that results depend not only on proper technique, but also on quality preparation and adequate recovery! If you need to boost your focus and alertness before a workout, try GymSupps Natural Caffeine NATCAFF®, which contains a precisely defined dose of natural caffeine. For repeated intense workouts, GymSupps Beta Alanine can also be a useful supplement; when taken regularly, it helps increase muscle carnosine stores. And since your muscles need quality rest after a demanding day, add GymSupps Super Sleep —with a blend of amino acids, minerals, and plant extracts—to your evening routine. Train smart, give your body time to recover, and take your results to the next level!
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