Gillon recommends functional exercises to sculpt an even bigger, stronger back.
Last updated on May twentieth, 2024
Seven-time Figure Olympia champion Cydney Gillon has shared her beneficial back workout for those recent to training and bodybuilding. It could be modified based on one’s fitness level and goals.
“If you might have no idea what you’re doing and also you’re within the gym for the primary time, this workout is what you possibly can start with,” said Gillon.
Cydney Gillon’s Beginners-Friendly Back Workout
Here is a summary of the training session:
Check out the video below:
Seated Cable Row
“When I start to drag, I exploit my lats first, not my arms,” Gillon said. She initiates the row by retracting the scapula after which pulling the elbows behind the midline and the handlebar attachment toward her belly button.
Gillon suggests experimenting with different variations, including the V-grip, overhand, or underhand grip, to focus on the muscles from different angles to stimulate growth. Position the feet low on the platform to stop the knees from obstructing the rowing movement.
The 31-year-old advises beginners to begin with unilateral exercises to develop a greater mind-muscle connection and discover strength and muscle imbalances.
Lat Pulldown
A hypertrophy-focused back workout typically consists of two kinds of pulling movements — horizontal (i.e., rowing) and vertical (i.e., lat pulldowns). The former biases back thickness and depth, whereas the latter improves back width.
Gillon encourages making lat pulldowns a staple in a single’s back training routine and specializing in proper form over lifting heavy weights. Experiment with different handle attachments to find out what works best for you.
Keep the core braced throughout the exercise to limit momentum, which may result in unintended secondary muscle engagement. Initiate the movement by retracting and depressing the scapula and pulling the handlebar to the upper chest. Pulling the bar to the upper abs can deliver a deeper middle-back contraction.
Performing the exercise facing away from the pulley can enhance upper back engagement by eliminating leg drive and ensuring the lats primarily move the weights.
Machine T-Bar Row
Gillon uses T-bar rows to advertise back width. To keep her torso parallel to the ground, she maintains a proud chest, slight knee flexion, and a neutral spine. If a T-bar machine isn’t available, use a landmine attachment. Gillon recommends using 25-pound weight plates on the barbell for higher range of motion (ROM) — larger plates limit the range of motion when lifting barbells from the ground.
Dumbbell Row
The Georgia native concludes the beginner back workout routine with unilateral bent-over dumbbell rows, keeping the core tight and maintaining a neutral spine throughout the exercise to eliminate the chance of lower back strain. Gillon prefers a staggered stance for higher stability.
Following the training cues from the previous exercises, she begins the row by retracting the scapula. While keeping her shoulders square, she drives her elbows behind the midline, bringing the dumbbell to hip level.
“Your back workouts don’t should be extremely extravagant,” said Gillon. “Stick to the fundamentals and keep progressively overloading…to achieve muscle.”
Gillon will aim for her eighth-consecutive Figure Olympia title on the 2024 Olympia, scheduled for Oct. 10-13 in Las Vegas, NV. If she succeeds, she can be the fifth bodybuilder after Lee Haney, Ronnie Coleman, Lenda Murray, and Iris Kyle to win no less than eight Olympia titles.
