Damien Patrick certified for this third Olympia Males’s Physique remaining with a win on the IFBB Southern Muscle Showdown Professional again in October 2024, and with many observers feeling that he’ll deliver his greatest bundle but to the Las Vegas stage, Patrick just lately shared a “basic” again exercise that would assist him crack the classes’ high ten.
Patrick earned his IFBB Professional Card on the NPC USA Championships in 2018, and is hoping that 2025 will show to be his most profitable 12 months but. “Do this again exercise in your subsequent coaching session,” inspired the 38-year-old, who has greater than 300K Instagram followers, and has dabbled in performing however is now doubling down on his bodybuilding and training profession.
Damien Patrick’s Traditional Again Exercise
- Vast-Grip Cable Lat Pulldown: 4 Units, 15, 12, 10, 8 Reps
- Single Arm Machine Row: 4 Units, 12, 12, 10, 10, 8 Reps
- Dumbbell Row: 5 Units, 12 12, 10, 10, 8 Reps
- Seated Cable Row: 3 Units, 8 Pause Reps
Damien Patrick’s Traditional Again Exercise Breakdown
The bodybuilder started his session with wide-grip cable lat pulldowns. This can be a compound pulling train that works a number of muscle teams. Whereas it targets the lats to assist in giving you wings, this transfer additionally hits your higher physique, biceps, shoulders, and abs, offering loads of bang to your buck. Subsequent up was the only arm machine row. Unilateral workout routines like this require much less weight, however the transfer usually feels heavier as you execute every rep with a single limb. Single arm work can be an effective way to work on symmetry and repair any energy and muscle imbalances, making it perfect for Olympia prep. As one other multi-muscle group transfer, it thrashes the lats, deltoids, rhomboids, and trapezius, making for an all-round basic again train.
Patrick reps it out additional by executing dumbbell rows for this third train, blasting his again and forcing it to construct again stronger. These rows are one other compound train that hit the entire main teams together with the lats, trapezius, and rear deltoids to sculpt some severe form into his rear higher physique.
Lastly, Patrick takes a seat for the ultimate blast of again work, taxing his higher again, lats, and biceps. Discover that the bodybuilder makes use of a descending rep scheme for all workout routines aside from this remaining one, and makes positive to get the perfect out of those seated again rows by adopting a pause on the finish of every pull, with the intention to harm these muscle fibers beneath further pressure, resulting in a heightened sate of hypertrophy when going heavy.
Whether or not or not this might be Damien Patrick’s most profitable 12 months on the Olympia stays to be seen, however with basic exercises like this one, he’s actually put his again into progressing his place.
The 2025 Olympia remaining will happen October 9 to 12 in Las Vegas. For extra info click on right here.
To observe Damien Patrick’s bodybuilding journey on Instagram, click on right here.