How Sam Sulek is prepping his monstrous back
When Sam Sulek is just over a month out from the Arnold Classic, every training session has a purpose. There’s no wasted movement, no trendy fluff—just hard, intentional work focused on building dense, competition-ready muscle. His lat training during this phase reflects that mindset perfectly: controlled reps, brutal contractions, and exercises chosen to maximize lat engagement while managing fatigue.
This lat workout isn’t about chasing numbers. It’s about detail, width, and thickness, ensuring his back looks massive and complete under stage lighting. Our team at Generation Iron is going to breakdown of Sam Sulek’s lat routine during peak contest prep and why each movement earns its place.
Training Philosophy: Precision Over Ego
While you may think that the heavier the better, this close to a competition that may not be the case. At this stage of prep, Sam prioritizes:
Instead of heavy barbell rows or high-risk movements, his exercise selection allows him to isolate the lats, control the eccentric, and keep intensity high without compromising recovery.
Exercise 1: Close Grip Lat Pulldowns
Sam opens his lat session with close grip lat pulldowns, setting the tone for the entire workout.
Why Close Grip Pulldowns?
The close grip naturally places the elbows closer to the torso, increasing emphasis on the lower lats and enhancing overall lat thickness. This grip also reduces biceps dominance and helps Sam lock into the movement early in the session.
Key Execution Cues
- Chest tall, slight lean back
- Pull elbows down and in, not back
- Pause briefly at the bottom
- Slow, controlled stretch at the top
Sam focuses on deep contraction, not momentum. Each rep is deliberate, reinforcing neuromuscular control while warming up the lats for heavier isolation work.
Primary Benefits
- Builds lower lat density
- Reinforces proper pulldown mechanics
- Pre-fatigues lats without excessive joint strain
This movement acts as both a primer and a mass builder—perfect for the start of a contest-prep session.
Exercise 2: Single-Arm Cable Pullovers
Next, Sam moves into single-arm cable pullovers, a staple for isolating the lats without assistance from the arms or upper back.
Why Single-Arm?
Training one side at a time:
- Improves symmetry
- Enhances mind-muscle connection
- Allows deeper focus on lat activation
By removing bilateral loading, Sam can fine-tune his back development and ensure each lat is firing equally.
Execution Focus
- Slight hinge at the hips
- Soft bend in the elbow
- Pull through the lat, not the triceps
- Full stretch at the top, hard squeeze at the bottom
This movement excels at keeping constant tension on the lats, especially through the mid and lower fibers.
Primary Benefits
- Improves lat detail and shape
- Reinforces controlled contraction
- Excellent for contest-level refinement
For Sam, cable pullovers are less about load and more about feel—a critical factor when dialing in stage-ready muscle.
Exercise 3: Face-Down Incline Bench Dual-Handle Pulldown
The final movement is one of the most unique—and effective—exercises in Sam Sulek’s lat routine.
The Setup
- Incline bench set at an angle
- Lying face down
- Two independent cable handles
- Pulling handles toward the body while driving them downward
This position eliminates momentum and body English entirely, forcing the lats to do all the work.
Why This Movement Works
Lying face down removes spinal extension and leg drive, placing the lats under pure mechanical tension. The dual-handle setup allows for a natural pulling path that blends:
- A rowing motion toward the torso
- A pulldown motion down toward the hips
This hybrid angle lights up the entire lat—from upper sweep to lower insertion.
Key Cues Sam Emphasizes
- Drive elbows down, not back
- Control the negative fully
- Stretch at the top without losing tension
- Keep chest glued to the bench
Primary Benefits
- Maximal lat isolation
- Eliminates cheating and momentum
- Enhances width and thickness simultaneously
This exercise is a perfect finisher—brutal, controlled, and highly effective for carving out detail just weeks from the stage.
Why Sam Sulek’s Lat Routine Works So Well for Contest Prep
Sam Sulek’s lat training one month out from the Arnold Classic reflects the needs of a high-level bodybuilder:
- Low injury risk
- High muscular tension
- Consistent execution
- Visual improvements that matter on stage
Rather than chasing PRs, Sam focuses on movements that allow him to feel the lats working through every inch of the rep. That’s what separates offseason lifting from true contest prep training.
Final Thoughts on Sam Sulek’s Lat Routine
Sam Sulek’s lat routine is a masterclass in intentional bodybuilding. Every exercise serves a purpose, and every rep reinforces control, symmetry, and density. If your goal is to build a bigger, more detailed back—whether you’re stepping on stage or not—this approach offers a blueprint worth following.
Train with purpose. Control every rep. Let the lats do the work.
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