Erin Banks, a top Men’s Physique bodybuilder, shared an intense back workout on his YouTube channel on April 16, 2025, as he is sculpting his physique for the Olympia to reclaim his championship crown with unmatched determination. His five-exercise pull session targets the back for stage-ready definition.
Rack Pulls
Banks set a barbell just below his knees on a rack. With feet shoulder-width apart, he gripped the bar overhand, braced his core, and pulled it upward by extending his hips and knees to stand tall. He lowered the bar back slowly, likely using heavy weight for multiple reps to strengthen his upper back and traps. This partial deadlift emphasizes the posterior chain over leg drive.
Rack pulls target the trapezius, rhomboids, and erector spinae, driving hypertrophy through high tension [1]. Partial-range lifts increase upper back activation compared to full deadlifts, enhancing thickness for bodybuilding [2].
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T-Bar Chest-Supported Rows
Banks used a T-bar row machine with a chest pad, lying face-down to stabilize his torso. He grasped the handles, likely neutral-grip, and pulled the weight toward his chest by retracting his shoulder blades and bending his elbows. He squeezed his lats and rhomboids, performing controlled reps before lowering the weight.
Chest-supported rows isolate the latissimus dorsi and rhomboids, minimizing lumbar fatigue [3]. They improve scapular retraction, enhancing back aesthetics and posture [4].
Hammer Strength Low Rows
Banks sat at a Hammer Strength low row machine, gripping the handles with both hands. He pulled them toward his midsection, keeping elbows close and back straight, targeting his lats and mid-back. He extended his arms to return the weight, likely using moderate to heavy plates for reps to build muscle.
Machine rows provide consistent resistance to the lats and biceps, promoting growth via a fixed path [5]. They enhance lat activation by reducing stabilization needs, ideal for hypertrophy [6].
Hyperextension Cable Rows
Banks used a hyperextension bench, likely holding a cable attachment. Positioned face-down with hips bent, he pulled the cable toward his torso while slightly extending his back, engaging his lats, lower back, and glutes. He returned slowly, repeating for reps to hit the posterior chain.
Hyperextensions strengthen the erector spinae and glutes, aiding spinal stability [7]. Adding cable rows boosts lat and rhomboid activation through dynamic pulling [8].
Pec Deck Reverse Flyes
Banks sat backward on a pec deck machine, holding the handles palms-down. He pulled them outward and backward, squeezing his rear delts and rhomboids at the peak. He returned the handles forward slowly, performing reps to refine his shoulders for posing.
Reverse flyes isolate the posterior deltoids and rhomboids, improving shoulder symmetry [9]. They outperform compound rows for rear delt activation, key for aesthetics [10].
Banks’ resume speaks volumes. He won the 2022 Mr Olympia Men’s Physique title, placed third at the 2023 and 2024 Olympias, took first at the 2024 Dubai Pro, and earned second at the 2025 Arnold Classic. These results fuel his Olympia drive.
He’s gearing up for the 2025 Pittsburgh Pro in May, a big step toward the 2025 Olympia, where Ali Bilal looms as his fiercest obstacle after outshining Banks for the 2025 Arnold Classic Men’s Physique title, setting the stage for an epic clash to seize the crown.
References:
[1] Escamilla RF, Francisco AC, Fleisig GS, et al. A three-dimensional biomechanical analysis of sumo and conventional style deadlifts. Medicine & Science in Sports & Exercise. 2000;32(7):1265-1275.
[2] Hales ME, Johnson BF, Johnson JT. Kinematic analysis of the powerlifting style squat and the conventional deadlift during competition. Journal of Strength and Conditioning Research. 2010;24(8):2110-2118.
[3] Fenwick CM, Brown SH, McGill SM. Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. Journal of Strength and Conditioning Research. 2009;23(2):350-358.
[4] Schoenfeld BJ, Contreras B, Krieger J, et al. Resistance training volume enhances muscle hypertrophy but not strength in trained men. Medicine & Science in Sports & Exercise. 2019;51(1):94-103.
[5] Saeterbakken AH, Andersen V, Kolnes MK, et al. The effect of trunk muscle activation on muscle recruitment patterns during different pulling exercises. Journal of Strength and Conditioning Research. 2017;31(6):1622-1630.
[6] Signorile JF, Zink AJ, Szwed SP. A comparative electromyographical investigation of muscle utilization patterns using various hand positions during the lat pull-down. Journal of Strength and Conditioning Research. 2002;16(4):539-546.
[7] Mayer JM, Graves JE, Robertson RJ, et al. Electromyographic activity of the lumbar extensor muscles: effect of angle and hand position during Roman chair exercise. Archives of Physical Medicine and Rehabilitation. 1999;80(7):751-755.
[8] Andersen V, Fimland MS, Mo DA, et al. Electromyographic comparison of barbell deadlift, hex bar deadlift, and hip thrust exercises: a cross-over study. Journal of Strength and Conditioning Research. 2018;32(3):587-593.
[9] Botton CE, Wilhelm EN, Ughini CC, et al. Electromyographical analysis of the deltoid between different strength training exercises. Medicina Sportiva. 2013;17(2):67-71.
[10] Schoenfeld BJ, Ogborn D, Krieger JW. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine. 2016;46(11):1689-1697.
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