A well-developed back is more than an aesthetic asset for competitive bodybuilders; it also signifies strength and athleticism. Back training can help improve posture and mitigate injury risk. On June 28, 2024, 24-time Olympia-winning coach Hany Rambod shared a video featuring a back workout session with Men’s Physique bodybuilder Axel Martinez on his YouTube channel.
Rambod’s four-exercise routine targets different back muscles, emphasizing pumps and contractions to stimulate growth and separation to achieve a sculpted, three-dimensional aesthetic. (1)
Hany Rambod’s Top Four Back Exercises
Here are Rambod’s top picks for building a championship-caliber back:
- Lat Pulldown
- Single-Arm Dumbbell Row
- Seated Machine Row
- Straight-Arm Lat Pulldown
Check out the video below:
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Lat Pulldown
The duo opens with lat pulldowns on a Panatta convergent specialized machine. This machine’s unique line of pull allows muscle contractions in the fully shortened position. Rambod stresses a deep stretch at the movement’s top and cautions against using momentum.
After reaching mechanical failure, Rambod suggests performing lengthened partials to maximize lat stimulation. (2)
Partial reps are great at the end of an exercise, but use the full range of motion in regular reps.
Martinez switched to a neutral grip for the second set, engaging the upper back from a different angle. Rambod discourages lifting straps until necessary, ensuring the forearms receive adequate stimulation.
Single-Arm Dumbbell Row
Use a weight that allows for a full range of motion and proper form. Rambod emphasizes a pause in the fully stretched position for optimal muscle adaptations.
Martinez pulled the dumbbell to his hip, driving the elbow past his midline. He employed controlled eccentrics lasting four seconds.
Seated Machine Row
The pair transitioned to a circular-motion rowing machine, where the hands start close together, spread apart mid-movement, and then come together again at the top. This motion biases the mid-back, promoting thickness.
Martinez placed a foam roller between the machine’s pad and his chest to increase the range of motion, keeping constant tension on the lats throughout to achieve a deep stretch in the bottom position.
Straight-Arm Lat Pulldown
Rambod feels it important to move through a full range of motion by raising the elbows above shoulder level at the top and pausing at peak contraction for lat fiber activation. For better isolation, maintain a proud chest and a neutral spine.
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References
- Hirono, T., Ikezoe, T., Taniguchi, M., Tanaka, H., Saeki, J., Yagi, M., Umehara, J., & Ichihashi, N. (2022). Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. Journal of strength and conditioning research, 36(2), 359–364. https://doi.org/10.1519/JSC.0000000000003478
- Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250–1260. https://doi.org/10.1080/17461391.2021.1927199
Featured image: @hanyrambod on Instagram
