16/08/2026
SPLIT BREAKDOWN SERIES | PULL
Still lots of work to do on the bikini back 🙈
This is my higher-volume of the two pull sessions. Back is still the area I want to improve the most, which is why it gets a little extra love.
As always, I keep it simple: pick movements I connect with, progress over time, and cover everything I actually want my back to do.
• Unilateral Cable Pullover — 2 sets
Def my favorite lat exercise right now. Great isolation, nothing else getting in the way, and I can really connect with the entire lat — especially the lower lat portion that desperately needs the attention 😅
• Pull-Ups — 3 sets
From shoulder extension into a frontal-plane pull. I pick a grip that gets my forearms pretty much perpendicular to the bar at the top and focus on driving the elbows down/ imagine bringing them to my body in a half circle.
• Chest-Supported T-Bar Row — 2 sets
Next, we’re after some thickness. Open up, let the scaps move, drive them back, and get the upper and mid-back doing some actual work.
Chest support also saves me worrying about everything else and I can focus on the thing I’m trying to train.
• Kelso Shrugs — 2 sets
More direct work around the scaps without another full row. Small movement, that gives a crazy burn when done properly.
• Reverse Fly — 2 sets
I know the rear delts already get plenty of work throughout the session…
But there’s nothing better finishing with a good rear-delt pump!
• Cable Preacher Curl — 2 sets
My favorite preacher variation. Stable, easy to load, great squeeze and — most importantly for me — my tendons don’t hate me afterwards.
• Seated Hammer Curl — 2 sets
Finishing off the with some work for the rest of the arm flexors 💪🏿
Because arms can never be big enough.
