Hany Rambod knows how to turn a good back into a great one. On March 20, 2025, the famous coach worked with Eric Janicki, who is aspiring to become a pro bodybuilder, guiding him through an intense back workout designed to add width and strength.
With years of experience shaping champions, Rambod focuses on slow, controlled movements, strict form, and the right intensity to maximize muscle growth. His training style is all about squeezing every rep and making sure each movement builds a powerful, well-shaped back.
In bodybuilding, a wide back is a must for winning. Judges look for a strong V-shape, with big lats and a thick middle. Rambod knows this is what makes bodybuilders stand out, and his training methods help build size, shape, and definition.
Related: 212 Olympia Champ Keone Pearson Guides Regan Grimes Through a Grueling Back Workout
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Hany Rambod’s FST-7 Workout for a Wider Back
Hany Rambod put Eric Janicki through a series of exercises specially designed to activate all parts of the back. He also added a couple of exercises that focus on the biceps muscles to wrap up the training session.
- Single-Arm Machine High Rows
- Machine Row
- Barbell Bent-Over Rows
- Machine Pullovers
- Biceps Curls (Machine)
- Machine High Curls
Hany Rambod opened up with the Machine High Row, which has a great effect on the lats but also muscles in the upper back. However, Hany has some tips on how to maximize the results. He likes to implement after the rep, maintaining the tension in the back. Hany also pushed Eric to failure, helping him achieve full contraction on the final couple of repetitions.
“I love the fact that he likes to get into that stretch position. He doesn’t just rip out reps—he keeps that stretch position. Also, the big thing is do not lift your ass up. You want to keep your hips down so you can get that maximum stretch and really warm up the entire muscle group,” said Hany Rambod during his YouTube video.
Staying Away From Straps
Many gym goers believe that putting on lifting straps on a back day allows for better activation of muscles since it puts the grip aspect out of the equation. However, Hany Rambod advises people to stay away from the straps, as it can be very beneficial in forearm development. When it comes to bigger weights, Hany does agree with the use of straps.
“I don’t like using them until you start getting into heavier weights because I feel like most people who need forearm development use them on lighter weights. Then, on the heavier weights—where your grip would normally give out—that’s when they’re needed the most. But if you’ve got big forearms like (Eric), it’s not as much of an issue. If you have smaller forearms, stay away from straps or grips until you really need them so you get more forearm recruitment.”
Building The Mind-Muscle Connection
One of Hany Rambod’s tips on achieving a better look is by improving the mind-muscle connection. How to achieve this? Well, Hany suggests posing in between sets to learn how to activate the muscles properly and remain warm for the next set.
“Now, what I’m very big into is real mind-muscle connection. In between sets, like going into that next set, literally bringing your elbows back and just feeling those lats contract. Just so that you get that good mind-muscle connection and set your body up to be able to get those neurons and everything fire for the next set… So many people don’t do posing, and they want to know why they don’t look right on stage. It’s because they’re lazy.”
Related: Hany Rambod Critiques and Rates Urs Kalecinski’s Physique & Posing
Moving over to the standard Machine Row, Hany Rambod encouraged Janicki to achieve full contraction. Moreover, he instructed the bodybuilder to push his hips back, not allowing them to sink into the front part of the machine. After performing a set with both arms at once, Hany made Eric perform an isolated single-arm row in the following sets.
When it comes to the Barbell Bent-Over Rows, Hany Rambod suggested to Eric that he should lower the bar far down and push it slightly away from the legs. While it might seem like a minute detail, Hany points out that this helps you achieve a significantly better stretch.
Hany Rambod moved Eric to the Machine Pullover. This apparatus has been used by many notable figures over the years and is famously tied to the 6x Mr. Olympia Dorian Yates, who was a big advocate for its use. Well, Hany is also a fan of the machine, instructing Janicki to push his hips toward the machine padding and arch his back a bit. Following his infamous training methodology, Hany once again commanded Eric to not neglect the stretch at the top of the rep. The duo wrapped up the workout with a couple of sets on the Machine Biceps Curls and High Curls on a machine.
Watch the full video here:
Hany Rambod’s advice, whether it is exercise-specific or general, is useful to anyone who goes to the gym, regardless of the fitness level. He emphasizes controlled movement, a deep stretch, and building mind-muscle connection, which make his approach a very efficient way of stimulating muscle growth.
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