IFBB pro bodybuilder Samson Dauda shares his tips for training back. 


Workout fueled by Hosstility pre-workout and Intra[R3] intra-workout.

Wide Neutral Grip Pulldowns:

Set up a wide neutral grip handle on the lat pulldown machine. Pull the handles down and drive your elbows down and hold for 2 seconds just above your chest. Perform 8-10 reps, increasing weight each set.  Make sure you sit up tall while performing the movement, lifting as heavy as possible with perfect form. On the last set, hit failure at 10 reps and perform a double drop set to failure. 

Cable Row:

Set up two single handles on a seated cable row machine, this will help give you a better contraction. Keep your chest up tall and pull the weight towards your belly button and hold for 2 seconds. Control the weight back down. Make sure you are not bending at the waist and using your lower back to move the weight, we want to keep the whole focus on your lats and rhomboids. Perform 3-4 sets of 10 reps, taking two sets to failure. 

Rack Pulls:

Set the safeties to just below your knees. Bring your shins right against the bar and grab the bar slightly wider than shoulder width apart. Pull shoulder blades back and keep back flat, stand up tall and drive your hips towards the bar. Once Standing, slowly return the weight back down and let the bar stop completely on the safeties. Perform 8-10 reps, increasing weight each set until you take the last set to failure.

Hammer Strength Low Row:

Samson performs this movement standing and leaning on the pad because it allows him to get a better stretch and bigger range of motion. Pull the handles and drive your elbows back and hold for a second before controlling the weight back down. Perform 10 reps, increasing weight each set until you reach failure at 10 reps on the last set. 

Narrow Grip Pull Down:

Set up a narrow grip v-handle on the lat pull down towards your chest, leading with your elbows. Control the weight back up and get a good stretch in the lats, do 10 reps and immediately go over to the rope pullovers. Grab the rope and stand far enough away so that you’re able to get a full stretch at the top. Bend over to a 45 degree angle with chest up and shoulders pulled back. Pull the rope downtowards your waist and drive your elbows as far back behind you as possible. Control the weight back down and get a good stretch in your lats at the top. Rest 60 seconds between sets.