In terms of muscle building, Jay Cutler is not a big fan of deadlifts. Though they are fantastic exercise for strength, deadlifts are not a good way to build back muscle, according to Jay. The four-time Mr. Olympia champion would rather tweak the deadlift to better suit his objective of building back muscle instead of building strength.
Why Jay doesn’t do Deadlifts
“I’ve done both deadlifts and rack pulls throughout my career,” Cutler says. He says that he dislikes classic deadlifts because of the following reasons:
“When you’re doing a deadlift, you’re trying to work your back and your core.” says Jay. “Deadlifts are essential for powerlifters, but for bodybuilders, rack pulls take your glutes, hamstrings, and lower back out of the equation.”
Cutler is always a proponent of the fundamental lifts, but like he says, each well seasoned bodybuilder learns how to tweak staple movements to fit their own goals.
When training the back, Jay likes to switch classic deadlifts with rack pulls to better target the back.
The rack pull removes the bottom part of the deadlift because it requires you to hold your body upright while grabbing the bar rather than lowering yourself into a deep hip hinge position. This makes the tension transfer to your middle and upper back instead your lower back and legs.
Rack pulls apply significant mechanical tension to the trapezius muscles when they are fully stretched according to studies. You can also lift more weight, which is an added plus.
Here’s how to get started with rack pulls to increase upper back thickness:
1. Set the barbell in a power rack just above knee height.
2. Load it with heavy weight, around what you can deadlift for 3-4 reps.
3. Stand with a flat back and shoulders over the bar, using lifting straps for grip.
4. Keep your shoulders relaxed and stand up with the bar.
5. Lower the bar slowly back to the rack without slamming it.
6. Reset and repeat for additional reps.
After a few sets of rack pulls, your upper back traps will be incredibly pumped and sore the following day.
Jay also likes doing dumbbell rows and pull ups for his upper back, and stiff leg deadlifts for his hamstrings and glutes, and has put them in his top exercises for these muscles.
