“Shows are won from the back” is a popular belief in competitive bodybuilding. Aesthetic pecs, abs, and quads are expected by any pro athlete who steps on a competitive bodybuilding stage, but a well-developed back, comprised of V-taper (including hamstrings and glutes) with all the intricate detail can make the difference on judges’ scorecards.
The back is a complex composition of muscle groups, and more moving parts, require more comprehensive training approaches.
In mid-March 2025, former elite bodybuilding coach Hany Rambod pushed aspiring pro bodybuilder Eric Janicki through a back workout that emphasized slow eccentrics, time under tension, and acute mind-muscle connection for 8-to-12 reps per set — research has shown visualization during reps promotes muscle growth. (1)
FST-7 Back Workout
- Machine high rows/pulldowns
- Machine row
- Reverse grip barbell bent-over rows
- Machine lat pullovers
- Machine biceps curls
- Machine high curls
[Related: Jeff Nippard Uses Science to Rank the Best Glute Exercises]
Pulldown Biomechanics
Some consider pull-ups the king of lat builders, but machine pulldowns or high rows are often more versatile as they can better optimize the stretch via unilateral training. Janicki gains leverage by leaning sideways and stopping short of full shoulder protraction to maintain lat tension. Rambod encouraged full protraction on every third rep.
Don’t lift your ass; keep the hips down for maximum stretch. Stretch, pull, drive like [starting] lawnmower; be deliberate.
—Hany Rambod
Reps were taken to failure, followed by slow, assisted eccentrics. Failure training isn’t required for growth but may be more beneficial with higher reps ranges and for under-trained individuals. The most recent literature suggests combining faster concentrics with slower eccentrics optimizes growth stimuli. (2)(3)(4)(5)(6)
Posing and Mind-Muscle Connection
Mind-muscle connection helps break plateaus.
—Hany Rambod
Rambod believes posing between sets helps bridge the gap between gym performance and stage presence by reinforcing mind-muscle connection.
So many people don’t pose and want to know why they don’t look right on stage — because they’re lazy.
—Hany Rambod
Modified Rows, Big Biceps, & Straps
Traditional bent-over rows bias the upper back and rear delts. Reverse grip rows might offer a greater lat stretch. Janicki moved the bar forward at the bottom and sunk into the stretch.
The key to rowing for bigger upper lats is to imagine pulling only with the elbows toward the hips. A narrow, neutral grip may offer the best stretch and strength potential. Keep the shoulders depressed, and avoid loading too heavy so that its possible to maintain proper technique.
[Related: 3 Exercises & Training Techniques for Chiseled Back Width]
Rambod discouraged using lifting straps for pulling movements unless grip strength is a limitation during heavy sets. Using natural grip builds the forearms.
Janicki finished with curls with arms down and then overhead to target the biceps and brachialis, respectively.
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References
- Schoenfeld BJ, Vigotsky A, Contreras B, Golden S, Alto A, Larson R, Winkelman N, Paoli A. Differential effects of attentional focus strategies during long-term resistance training. Eur J Sport Sci. 2018 Jun;18(5):705-712. doi: 10.1080/17461391.2018.1447020. Epub 2018 Mar 13. PMID: 29533715.
- Refalo MC, Helms ER, Robinson ZP, Hamilton DL, Fyfe JJ. Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals. J Sports Sci. 2024 Jan;42(1):85-101. doi: 10.1080/02640414.2024.2321021. Epub 2024 Feb 23. PMID: 38393985.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. J Sport Health Sci. 2022 Mar;11(2):202-211. doi: 10.1016/j.jshs.2021.01.007. Epub 2021 Jan 23. PMID: 33497853; PMCID: PMC9068575.
- Lasevicius T, Schoenfeld BJ, Silva-Batista C, Barros TS, Aihara AY, Brendon H, Longo AR, Tricoli V, Peres BA, Teixeira EL. Muscle Failure Promotes Greater Muscle Hypertrophy in Low-Load but Not in High-Load Resistance Training. J Strength Cond Res. 2022 Feb 1;36(2):346-351. doi: 10.1519/JSC.0000000000003454. PMID: 31895290.
- Izquierdo M, Ibañez J, González-Badillo JJ, Häkkinen K, Ratamess NA, Kraemer WJ, French DN, Eslava J, Altadill A, Asiain X, Gorostiaga EM. Differential effects of strength training leading to failure versus not to failure on hormonal responses, strength, and muscle power gains. J Appl Physiol (1985). 2006 May;100(5):1647-56. doi: 10.1152/japplphysiol.01400.2005. Epub 2006 Jan 12. PMID: 16410373.
- Androulakis Korakakis P, Wolf M, Coleman M, Burke R, Piñero A, Nippard J, Schoenfeld BJ. Optimizing Resistance Training Technique to Maximize Muscle Hypertrophy: A Narrative Review. J Funct Morphol Kinesiol. 2023 Dec 29;9(1):9. doi: 10.3390/jfmk9010009. PMID: 38249086; PMCID: PMC10801605.
Featured image: @ericjanickifitness on Instagram
