The 2023 World’s Strongest Man (WSM) and 2024 Strongest Man on Earth (SMOE), Mitchell Hooper, shared his favorite five pull-day lifts with world-class muscle-building tips on Oct. 10, 2024.
Mitchell Hooper’s Top 5 Back Exercises
- Deadlift
- Pendlay Row
- Landmine Row
- One-arm Dumbbell Row
- Wide Grip Pull-Up
[Related: 12 Best Pre-Workouts]
[Related: The 9 Best Whey Isolate Protein Powders]
Deadlift
Deadlifts are arguably one of the best total-body exercises. Hinged forward from the hips, the lats help steady the bar, the erectors lift the torso, and the upper back stabilizes the shoulders.
This is the biggest bang for the buck.
The biceps can’t take over during deadlifts as there’s virtually no elbow flexion, unlike during rows and pull-ups. Plus, they’re relatively safer than other power lifts like the squat and bench press since they never require a spotter.
Deadlifts might require more practice to master technique-wise, but learning to lift heavy objects from the floor is a valuable and necessary skill in strongman.
Best Row Variations
Hooper’s second favorite back exercise is the Pendlay row, which focuses more on the lift and less on the stretch. Since the bar resets on the ground with each rep, eliminating momentum, the explosive pull is reinforced rather than a deep, loaded stretch.
It doesn’t cause the same muscle damage that requires the same recovery.
The landmine row, which ranked third, uses a barbell anchored at one end. Stand astride the bar and row the free end with a close grip. This creates a more upright angle and pulling path, emphasizing the upper back. It strengthens the spinal erectors isometrically while the stretch and pull build the upper back and lats.
There’s a nice natural arc; this makes it really, really nice to get a good contraction in your lats.
Single-arm dumbbell rows are another staple for the champ. He uses them secondarily to bilateral variations. To build size, Hooper trains on a bench, using the support of his hands, knees, and feet to isolate his back.
Execute them so that the dumbbell hangs directly below your shoulder joint. Row to the top of your hip bone.
[Related: Mitchell Hooper’s Top 6 Bulking Tips, Plus a Protein Shake Recipe]
Pull-Ups Are a Staple
Hooper’s last pick, the wide-grip pull-up, targets the upper back and lats. The wide grip applies greater demands on the back, favoring shoulder movement over elbow flexion.
Programming Intensity and Technique Tips
How many reps should you do per set of each back exercise?
- Deadlift: 8 reps
- Pendlay Row: 8-9 reps
- Landmine Row: 9 reps
- Dumbbell Row/Pull-Up: Failure
Hooper programs moderate volume or reps for mass and strength.
Volume is a hindrance for strength but a promoter of muscle gains.
Hooper went against the grain, saying, ” Back day is not the time to work your grip.” He emphasized using lifting straps for all rows and deadlifts, “Do not introduce a weak link in the chain.”
Hooper also recommends a lifting belt for strength goals. His final tip was to increase the training intensity for optimal gains, insisting that effort is key.
More Strongman Content
- 2024 Strongman Champions League Cyprus Results
- 2024 Arnold Strongman Europe Results
- 2024 America’s Strongest Results
Featured image: @mitchellhooper on Instagram
