Pro bodybuilders are true masters of their sport. However, even with all their skill, they enjoy picking up fresh ideas from fellow competitors in the game. This was clear on March 12, 2025, when 2x 212 Olympia champ Keone Pearson teamed up with Men’s Open pro Regan Grimes. Keone took charge and guided Regan through a challenging back workout. He opened Regan’s eyes to a smart new take on an exercise variation Regan hadn’t tried yet
Keone Pearson and Regan Grimes are not direct rivals to each other since they compete in different divisions. However, both are recognized as some of the top-ranking athletes in their respective classes, sharing a passion for the sport and a similar mindset. The duo made sure to activate all parts of the back, walking out of the gym with a tremendous pump.
Related: Regan Grimes Takes on Prime Phil Heath’s Olympia-Winning Leg Workout Ahead of 2025 New York Pro
Keon Pearson and Regan Grimes Crush Back Day in the Gym
Keone Pearson and Regan Grimes started off the workout with a couple of exercises targeting the abs. This allowed them to get the core warmed up, while also stimulating muscle growth.
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- Straight-Arm Cable Pullovers
- Single-Arm Lat Pulldown
- T-Bar Row
- Single-Arm Seated Row Machine
- Overhand High Seated Row Machine
- Single-Arm Seated Cable Pulldown
- Elevated Deadlifts
Keone Pearson and Regan Grimes started the back workout with two sets on the Cable Pullovers, thus making sure to warm up properly. They then moved on to the Single-Arm Lat Pulldown, where they utilized the reverse grip. Moreover, they made sure to pull the elbow all the way down to the hip, achieving maximum contraction.
“We started off with abs. We did two sets of hanging leg raises, two sets of back extensions, into two sets of pullovers to really warm up the lats. Now we’re into a single-arm pull-down, reverse grip, really targeting the lats here,” said Regan Grimes in the YouTube video.
Pearson and Grimes took on the T-Bar Row next. They made sure to push through the pain even though they were no longer able to fully complete the rep. Moreover, they also allowed the bar to stay in their hands at the end of the set, achieving a great stretch as well.
“This machine is known as “The Humbler” around the world. I don’t know if it’s just the mechanics of it, the way it’s set up, but it makes it feel like three times heavier…
A lot of people are trying to complete the rep, like get it up there. Even there, those last reps, I was tucking a little more, and we were only going up 3/4… Some of the best reps,” said Grimes.
The Single-Arm Seated Row on a machine marked the next exercise of the workout. Keone Pearson and Regan Grimes made sure to maximize muscle growth, pushing themselves past failure with a couple of assisted repetitions.
“A lot of assisted reps at the end. Basically failing around 10 (reps) and I’ve been getting five more (assisted reps). Pushing past and then really focusing the stretch on that last rep to maximize everything out of the set… Feels good; I have a crazy pump in the lats right now,” said Grimes.
The duo continued with the rows but changed up the style. In this case, they performed the exercise with an overhand grip. The focus was getting the elbows high and wide, which primarily focuses on the upper back. They performed the first set normally but made sure to overload the machine on the second set and push past failure with a couple of retraction shrugs. This was the first time adding the shrugs to the row for Regan Grimes.
The second-to-last exercise of the workout for Keone Pearson and Regan Grimes was a Single-Arm Seated Cable Pulldown. Contrary to one of the earlier exercises that they performed, this pulldown was performed at more of an angle, allowing the activation of the mid and lower back along with the lats.
Lastly, Pearson and Grimes finished the workout with Elevated Deadlifts. Both of them used the lifting straps, presumably removing the grip aspect of the exercises and focusing fully on lower back engagement. It was the perfect way to end the training session, considering that they worked on every part of the back.
“Being able to train with Keone and his wife Amanda is amazing… 2x 212 (Olympia) Champion, going for 3, 4, 5 maybe, who knows. I don’t see anyone coming close to him in the near future. There is just nobody that has it all together like he does,” said Grimes.
Watch the full video here:
Related: Ronnie Coleman Says Keone Pearson Will Win Open Mr. Olympia in ‘2-3 Years’
Regan Grimes is currently preparing for the 2025 New York Pro, which will take place on May 17th. His goal is to qualify for the 2025 Mr. Olympia and he is making sure to take all steps necessary to build a title-winning physique, including training sessions with the likes of Keone Pearson. On the other hand, Keone is currently in his offseason, as he has set a goal of winning his third 212 Olympia title later this year.
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Too big and bulky! No symmetrical development at all. Drop about 30 lbs and you might place 5th.