A well-developed back is a cornerstone of a symmetrical and aesthetically pleasing physique. “Shows are won from the back” is an often-touted notion that converts judges’ scorecards to top finishes in bodybuilding competitions. A wide back adds to the illusion of broader shoulders and a narrower waist, contributing to the coveted V-taper aesthetic.
On Sept. 22, 2024, Canadian IFBB Pro bodybuilder Regan Grimes shared his off-season back workout and tips for building a wide, formidable back.
Regan Grimes Off-Season Back Workout
- Straight-Arm Lat Pulldown
- Lat Pulldown
- Single-Arm Machine Low Row
- Seated Cable Row
- Rack Pull
[Related: 2024 Mr. Olympia Preview]
[Related: 2024 212 Olympia Preview]
Start With an Isolation Exercise
Grimes suggests opening back workouts with a single-joint exercise like straight-arm lat pulldowns, as they help forge a strong mind-muscle connection and prime the back muscles for heavier compound movements later in the workout.
During straight-arm lat pulldowns, the 31-year-old Grimes maintains a tall chest and arched back. He recommends pushing the hands apart during the concentrics and driving them as far behind the midline as possible. This technique better engages the lower lats to build toward a more pronounced V-taper.
Use D-Handles on the Lat Pulldown Machine
Grimes uses D-handle attachments on the lat pulldown machine, allowing for a more comfortable wrist position and internal rotation during peak lat contraction at the bottom of each rep. He uses lifting straps to remove grip strength as a limiting factor and ensure his lats move the weight.
Machine and Cable Rows For Building Back Density
During unilateral machine low rows, Grimes drives his shoulder and elbow down and back, focusing on contracting his back throughout the range of motion (ROM). He adds a slight twist at the end of each rep to maximize lat fiber stimulation.
Grimes keeps his elbows tight to his sides during seated cable rows to better bias the lats. He employs a drop set on the top to increase his muscle pump. (1)
Prioritize the ‘Christmas Tree’ Aesthetic
During rack pulls, Grimes maintains an arched back and flexes at the top of his ROM, mimicking a back double biceps pose. Grimes braces the lower back, avoiding glute or leg engagement to keep the tension on his erector spinae and lower lats.
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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
Featured image: @regangrimes on Instagram
