Jay Cutler Hand Training

Being a four-time Mr. Olympia, Jay Cutler knows very well what methodology to use in order to pump up the champion’s hands properly. Unlike Arnold Schwarzenegger, who believes that the main thing is to raise weight, Cutler uses a different system. In his opinion, the maximum load should be directed precisely to the desired muscle. For example, in biceps, the maximum voltage is observed in the middle section of the amplitude, which means that there is no need to lift the dumbbell to the highest point. If Jay Cutler shakes his hands, he produces jerky repetitions with maximum weights, short enough. That's his training style. He advises him to everyone who is determined to properly pump his hands.

Jay Cutler advises

Jay agrees that it is better to do biceps and triceps training at the same time. But he trains twice a day. Biceps shakes in the morning, and triceps, respectively, in the evening. He recommends trying such a double split for those who are interested in this.

Very large hands, squeezing the chest visually, worsen the proportions of the body. You need to be more careful about the size of the deltas. First, deltas should be rocked, and then hands themselves. In this case, you need to carry out constant visual control, you need to look in the mirror more often. Stop shaking hands at the moment when the deltas begin to narrow visually.

For biceps, the main exercise is standing upright. The bar becomes really heavy if you bend your elbows at right angles. It is from this position that Cutler advises starting the exercise. It is necessary to do powerful short repetitions without lifting the barbell to the level of the clavicle, since this will be an extra section of amplitude.

For triceps training, narrow bench presses are used. If triceps require closer attention, it is necessary to do French bench presses.

In addition, Jay recommends that you swing your forearm. Big hands cannot be achieved if the hands are weak.

Jay Cutler offers the following hand training program


Alternate lifts - 2 warm-ups of 12 reps + 2 to 7 reps
Climbing up Scott's bench - 1 warm-up out of 12 reps + 2 to 12
Lifts standing - 3 sets of 12 repetitions
"Hammer" - 2 sets of 10-12 repetitions


Bench press with a rope - 2 warm-ups of 15 + 3 for 12 repetitions
Bench press with handle - 1 warm-up out of 12 + 2 for 12 reps
Narrow bench press - 1 warm-up and 2 sets of 12 reps
Push-ups on the uneven bars - 1 warm-up and 2 sets of 12 repetitions
French bench press with EZ-bar - 1 warm-up + 2 to 12 repetitions


Bending the wrists while standing with the barbell from behind - 3-4 sets of 8-10 reps
Reverse bends - 3-4 sets of 8-10 repetitions