{"id":33460,"date":"2026-11-05T15:44:00","date_gmt":"2026-11-05T15:44:00","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=33460"},"modified":"2026-11-05T15:44:00","modified_gmt":"2026-11-05T15:44:00","slug":"6x-mr-olympia-reveals-his-exact-back-workout-rest-pauses-triple-supersets-and-100-rep-rear-delt-finisher","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=33460","title":{"rendered":"6x Mr. Olympia Reveals His Exact Back Workout (Rest Pauses, Triple Supersets, and 100 Rep Rear Delt Finisher)"},"content":{"rendered":"


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In a recent YouTube video, a six-time Olympia champion walked viewers through the exact back session he used to build his title-winning physique.<\/p>\n

Spoiler: machines and smart execution<\/strong> take center stage, not ego lifting.<\/p>\n

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One story about a 405-pound row explains why heavier doesn\u2019t always mean better.<\/p>\n

A triple-superset trick forces your weakest angles to finally pull their weight.<\/p>\n

Curious how it all fits together?<\/p>\n

The Full Back Session at a Glance<\/span><\/h2>\n

Everything here was designed for aesthetics and maximum muscle growth<\/strong> during contest prep.<\/p>\n

    \n
  1. Supinated lat pulldown:<\/strong> two working sets, one with a single rest-pause and one with a double<\/li>\n
  2. Triple superset:<\/strong> T-bar row, overhand Hammer Strength-style row, then high row<\/li>\n
  3. Biceps triple superset:<\/strong> reverse-grip EZ-bar curl, hammer curl, preacher curl<\/li>\n
  4. Rear delts:<\/strong> 10 sets of 10 reps<\/li>\n<\/ol>\n

    Lat Pulldowns With Rest-Pause<\/span><\/h2>\n

    The goal on set one is eight clean reps<\/strong>. Stop, breathe for 10 to 15 seconds, then go right back in for a single rest-pause.<\/p>\n

    Set two repeats that pattern, adding a second mini-set. Simple, brutal, effective.<\/em><\/p>\n

    The \u201cBack Pocket\u201d Cue<\/span><\/h3>\n

    Asked for his best pulldown tip, the champion focused on shoulder blade position<\/strong>, not just pulling the bar down.<\/p>\n

    \n

    You don\u2019t want to over arch your mid back, but when you\u2019re stretching, you want to be in a position where everything is fully extended, your shoulders are completely stretched out, and when you start the movement, you want to start by retracting your shoulder blades so that they\u2019re tucked down to your back pocket.<\/p>\n<\/blockquote>\n

    With practice, this becomes one fluid motion<\/strong>. Shoulder blades wrap and tuck down while lats tighten around them.<\/p>\n

    Why a Triple Superset Works for Back<\/span><\/h2>\n

    Next comes a T-bar row, an overhand machine row, and a high row<\/strong>, each hitting the back from a different angle.<\/p>\n

    No high-row machine? Set a bench in front of a cable stack or lat pulldown with a slight incline. You\u2019ll get a very similar motion.<\/em><\/p>\n

    Walking between stations doubles as rest. He admits to walking slowly on purpose, much to his training partner\u2019s annoyance.<\/p>\n

    \n

    You\u2019re starting somewhere where you\u2019re arguably the most strongest, where I am on the T-bar row, and your most powerful dominant muscles are going to take over. Therefore, they\u2019re also going to exhaust first.<\/p>\n<\/blockquote>\n

    By the final exercise, those dominant muscles are tired. Weaker muscles must pick up the slack<\/strong>, building strength and size.<\/p>\n

    That\u2019s his experience-based explanation. Real muscle mechanics are messier than a clean handoff, but the sequencing logic is sound: start with your strongest position, finish with your most challenging<\/strong>.<\/p>\n

    The 405-Pound Row That Built a Weak Back<\/span><\/h2>\n

    Here\u2019s where the story takes a turn. At 19, he barbell<\/a>-rowed 405 pounds, yet admits his back was lacking.<\/p>\n

    \n

    Which is crazy cuz I can barely deadlift that now. But, my back sucked.<\/p>\n<\/blockquote>\n

    The culprit? A winged scapula and forward-rounded posture. Being very lat-dominant, he rarely retracted his shoulder blades fully, so his mid back never got the work<\/strong>.<\/p>\n

    The Fix: Lighter Weight, Deeper Range<\/span><\/h3>\n

    He dropped the load and kept elbows close to the body. Then he drove them well past his center of gravity.<\/p>\n

    \n

    I was arguably weaker and on video it didn\u2019t look as strong, but I was hitting the muscles that I wanted to.<\/p>\n<\/blockquote>\n

    His takeaway: know your weak point<\/strong>, understand how your body naturally pulls, and build a plan with intention.<\/p>\n

    Why the Exercise Order Makes Sense<\/span><\/h3>\n