Damien Patrick certified for this third Olympia Males’s Physique closing with a win on the IFBB Southern Muscle Showdown Professional again in October 2024, and with many observers feeling that he’ll deliver his finest package deal but to the Las Vegas stage, Patrick not too long ago 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 yr but. “Do that again exercise in your subsequent coaching session,” inspired the 38-year-old, who has more than 300K Instagram followers, and has dabbled in appearing however is now doubling down on his bodybuilding and training profession.
Damien Patrick’s Basic Again Exercise
- Broad-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 Basic Again Exercise Breakdown
The bodybuilder started his session with wide-grip cable lat pulldowns. It is 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 in your buck. Subsequent up was the one 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 also be a good way to work on symmetry and repair any power and muscle imbalances, making it very best 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 all the main teams together with the lats, trapezius, and rear deltoids to sculpt some critical 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 apart from this closing one, and makes certain to get the perfect out of those seated again rows by adopting a pause on the finish of every pull, to be able to injury these muscle fibers underneath further rigidity, resulting in a heightened sate of hypertrophy when going heavy.
Whether or not or not this will probably be Damien Patrick’s most profitable yr 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 closing will happen October 9 to 12 in Las Vegas. For more information click here.
To observe Damien Patrick’s bodybuilding journey on Instagram, click here.
