Female IFBB divisions showcase a range of physiques, from the streamlined, aesthetic Bikini athletes to the moderately muscled Figure competitors and impressive proportions of Women’s Bodybuilding.
In an inter-division collaboration in late July 2025, reigning Bikini Olympia champion Lauralie Chapados took elite back training cues from newly retired eight-time Figure Olympia winner Cydney Gillon, guided by coach Hany Rambod.
Bikini & Figure Back Workout
- Converging Lat Pulldowns
- Pull-ups
- Machine Pullovers
- Machine High Rows
Cross–Division Lat Development
The duo led with Panatta’s converging pulldown machine, which moves from a wide to a narrow circular path, identical to the back double biceps pose. Some believe mimicking poses during training transfers to stage success.
Gillon had Chapados depress her traps to minimize their engagement and maximize lat activation. Gillon discouraged extending the lower back to limit spinal erector engagement to maintain the small-waisted Bikini aesthetic. (1)(2)
[Related: Ashley Kaltwasser’s Top 8 Back Exercises for Bikini Competitors]
Role of the Feet In Lat Gains
Properly using feet during resistance training helps with stability and force production. Gillon explained that foot position and foot pressure help optimize lat engagement. (3)
Keep the feet on the ground, drive the heels, and decide how much lat engagement with the toes.
—Cydney Gillion
Foot position is rarely discussed in relation to back training, but Gillon believes, “Many injuries and issues come from the feet.”
It’s possible to increase a muscle’s activation with specific cues, particularly during compound exercises, though isolating one muscle in a group is biomechanically impractical. (4)
Gillon’s Pull-Up Trick & Pullovers
Pull-ups are challenging for most, but Gillon advises arching the back. This reduced biceps involvement and shifts more tension toward the back.
Pullovers minimize biceps involvement and allow for a greater stretch and contraction than pull-ups.
Lower Lats in Bikini
Rambod emphasized moderation with high rows, which bias the lower lats. “If you overdevelop the lats, you build more blockiness”. However, if your back looks too flat, Rambod advised incorporating more rows. Bent-over rows are great for building thickness in the spinal erectors, enhancing the V-taper.
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References
- Park SY, Yoo WG. Selective activation of the latissimus dorsi and the inferior fibers of trapezius at various shoulder angles during isometric pull-down exertion. J Electromyogr Kinesiol. 2013 Dec;23(6):1350-5. doi: 10.1016/j.jelekin.2013.08.006. Epub 2013 Sep 8. PMID: 24064179.
- Sperandei S, Barros MA, Silveira-Júnior PC, Oliveira CG. Electromyographic analysis of three different types of lat pull-down. J Strength Cond Res. 2009 Oct;23(7):2033-8. doi: 10.1519/JSC.0b013e3181b8d30a. PMID: 19855327.
- Yoo WG. Effect of the Foot Placements on the Latissimus Dorsi and Low Back Muscle Activities during Pull-down Exercise. J Phys Ther Sci. 2013 Sep;25(9):1155-6. doi: 10.1589/jpts.25.1155. Epub 2013 Oct 20. PMID: 24259935; PMCID: PMC3818746.
- Snyder BJ, Leech JR. Voluntary increase in latissimus dorsi muscle activity during the lat pull-down following expert instruction. J Strength Cond Res. 2009 Nov;23(8):2204-9. doi: 10.1519/JSC.0b013e3181bb7213. PMID: 19826307.
Featured image: @lauraliechap on Instagram
