Build V-Shaped Arms with Jay Cutler’s Favorite Triceps Exercise
If there’s anyone who knows what it takes to build powerful, sculpted arms, it’s Jay Cutler—four-time Mr. Olympia and one of the most respected names in bodybuilding. While many focus on biceps for impressive arm aesthetics, Cutler emphasizes the importance of triceps, which actually make up about two-thirds of your upper arm size.
When it comes to triceps training, Cutler swears by one exercise in particular for carving out that V-shaped muscle definition that makes the arms pop from every angle.
Let’s break down what it is—and how to do it right.
🔥 The Go-To Move: Overhead Dumbbell Triceps Extension
Jay Cutler has consistently highlighted the Overhead Dumbbell Triceps Extension as a foundational move in his arm-day routine. This exercise targets the long head of the triceps, which is crucial for achieving that horseshoe look and creating the illusion of length and taper in your upper arms.
“The long head gives that thickness and roundness from the side—it’s essential if you want those V-shaped arms,” Cutler has said in interviews.
1.How to Perform It (The Right Way)
What You Need:
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A single dumbbell (moderate to heavy weight)
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A bench (optional, for seated variation)
Steps:
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Start Position: Hold a dumbbell with both hands, palms up under the inner plate. Lift it directly overhead with arms fully extended.
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Lower Slowly: Bend your elbows to lower the dumbbell behind your head, keeping your upper arms as stationary as possible.
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Stretch Deep: Go low enough to feel a full stretch in the triceps, but don’t let your elbows flare out excessively.
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Extend and Squeeze: Press the dumbbell back up by contracting your triceps, returning to the top position with control.
Reps & Sets:
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3–4 sets
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10–12 reps (Use a challenging but manageable weight)
💪 Why It Works So Well
The overhead position places more emphasis on the long head of the triceps, a part that’s often under-trained with standard pushdowns or dips. Activating this muscle contributes to:
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Greater arm volume and fullness
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Enhanced arm taper for that sought-after V-shape
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Better overall triceps balance and definition
Plus, it’s a joint-friendly move that doesn’t place much stress on the wrists or shoulders when done with proper form.
🧠 Jay Cutler’s Pro Tips for Arm Gains
To maximize your arm training like a pro, Jay Cutler recommends:
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Train triceps as hard as biceps—or harder.
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Use controlled tempo to avoid momentum.
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Prioritize form over ego lifting—especially for isolating smaller muscles.
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Incorporate variety, but never skip your compound or overhead moves.
“You don’t need 10 different triceps exercises. Focus on the basics, go heavy, and stay consistent,” he advises.
🏋️ Sample Triceps Workout Inspired by Jay Cutler
Here’s a simple, Cutler-inspired triceps routine you can try on your next arm day:
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Overhead Dumbbell Triceps Extension – 4 sets of 10–12 reps
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Close-Grip Bench Press – 3 sets of 8–10 reps
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Cable Rope Pushdowns – 3 sets of 12–15 reps
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Triceps Dips (Bodyweight or Weighted) – 3 sets to failure
📈 Final Thoughts: Shape Your Arms Like a Pro
Jay Cutler didn’t win four Mr. Olympia titles by accident. His focus on building balanced, powerful arms starts with the triceps, especially the long head. If you want to improve your arm shape and size, adding the Overhead Dumbbell Triceps Extension to your routine could be a game-changer.
This National Fitness Day—or any training day—take a page from Cutler’s book and train smart, consistent, and with purpose.
Ready to redefine your arm game? Try this move today and feel the difference. Tag us in your workout pics using #VShapedArmsChallenge!