Bodybuilding legend Phil Heath is still getting after it, even when he doesn’t have a bodybuilding show lined up. In a recent social media post, Heath walked fans through an intense workout to sculpt his back.
Phil Heath was one of the freakiest and most complete bodybuilders to shake up the Men’s Open division. He dominated the landscape from 2011 to 2017, accumulating seven consecutive Mr. Olympia titles. In the process of cementing a legendary career, he denied mainstays of the sport like Kai Greene and Dennis Wolf from touching the prestigious Sandow trophy.
His last Olympia competition came in 2020, where he placed third behind runner-up Brandon Curry and former two-time titleholder Mamdouh “Big Ramy” Elssbiay. Heath never formally retired and still boasts a massive and conditioned physique at 44 years old. Best of all, he’s open with fans, especially when it comes to how he crafts his workout routines.
Build a Massive Back with Phil Heath’s Workout
“Be sure to try my Back Workout 💪🏽” — Phil Heath
Phil Heath’s back workout includes the following exercises:
- Single-Arm Pulldown
- Bent-Over Row
- Chest-Supported Row
- Close-Grip Row
- Single-Arm Preacher Curl
“These exercises hit different 😮💨 Love to all – PH” — Phil Heath
Let’s delve into each exercise for a comprehensive understanding of Phil Heath’s back-building blueprint.
1. Single-Arm Pulldown
The Single-Arm Pulldown is excellent for isolating each side of the back, ensuring balanced development. It targets the latissimus dorsi muscles, enhancing width and symmetry.
How to Perform:
- Setup: Attach a single handle to the high pulley of a cable machine.
- Position: Stand or sit facing the machine with a slight bend in your knees for stability.
- Grip: Grasp the handle with one hand, arm fully extended above you.
- Execution: Pull the handle down toward your side while keeping your torso stationary. Focus on contracting your lats.
- Return: Slowly allow the handle to return to the starting position, maintaining control.
- Repetitions: Complete the desired number of reps before switching to the other arm.
Phil’s Tip: Concentrate on the mind-muscle connection. Feel each rep working your lats for maximum effectiveness.
2. Bent-Over Row
The Bent-Over Row is a foundational exercise that builds thickness in the back by targeting the middle and lower lats, rhomboids, and trapezius muscles.
How to Perform:
- Setup: Stand with feet shoulder-width apart, holding a barbell with an overhand grip.
- Position: Bend at the hips until your torso is nearly parallel to the floor. Keep your back straight and core engaged.
- Grip: Hands slightly wider than shoulder-width apart.
- Execution: Pull the barbell toward your lower ribcage, squeezing your shoulder blades together at the top.
- Return: Lower the barbell in a controlled manner until your arms are extended.
- Repetitions: Aim for 8-12 reps per set.
Phil’s Tip: Avoid rounding your back. Maintaining proper form prevents injury and ensures the targeted muscles are engaged.
3. Chest-Supported Row
The Chest-Supported Row minimizes lower back strain and isolates the upper and middle back muscles effectively.
How to Perform:
- Setup: Use a chest-supported rowing machine or incline bench set at a 45-degree angle.
- Position: Lie face down with your chest against the pad and feet firmly on the ground.
- Grip: Hold the handles or dumbbells with a neutral grip.
- Execution: Pull the weights toward your body, focusing on squeezing the shoulder blades together.
- Return: Slowly extend your arms back to the starting position without letting the weights touch down.
- Repetitions: Perform 10-15 reps per set.
Phil’s Tip: Control is key. Avoid using momentum to lift the weights to maximize muscle engagement.
4. Close-Grip Row
The Close-Grip Row emphasizes the inner back muscles and enhances back thickness.
How to Perform:
- Setup: Sit at a seated cable row machine with a V-bar attachment.
- Position: Place your feet on the footrests with knees slightly bent. Sit upright with a straight back.
- Grip: Grasp the V-bar handles with both hands.
- Execution: Pull the handles toward your abdomen while keeping your elbows close to your body.
- Return: Extend your arms back to the starting position in a controlled motion.
- Repetitions: Target 12-15 reps per set.
Phil’s Tip: Keep your torso stationary. Leaning back reduces tension on the back muscles and shifts the focus away from the target area.
5. Single-Arm Preacher Curl
While primarily a bicep exercise, the Single-Arm Preacher Curl complements back training by strengthening the arms, which are essential for pulling movements.
How to Perform:
- Setup: Adjust the preacher bench so your armpit rests comfortably at the top of the pad.
- Position: Hold a dumbbell with an underhand grip in one hand, arm extended.
- Execution: Curl the dumbbell upward toward your shoulder, squeezing the bicep at the top.
- Return: Lower the weight slowly to the starting position.
- Repetitions: Complete the desired reps before switching arms.
Phil’s Tip: Focus on slow, controlled movements to maximize bicep activation and prevent swinging.
Although he hasn’t engaged in dramatic battles on the bodybuilding stage lately, Heath has remained busy. He served as a broadcast commentator for the 60th anniversary of Joe Weider’s Olympia Fitness & Performance Weekend, providing nuanced insight on several bodybuilding divisions, including his home in the Men’s Open. He was also recently inducted into the International Sports Hall of Fame alongside strongman legend Brian Shaw.
When he isn’t donning a suit and speaking to audiences, Phil Heath offers his fanbase useful tips for elevating their fitness levels. He went into detail about boosting lower body gains with a time-under-tension leg workout, revealing key insights on warming up, repetition execution, and foot placement.
“You want it to be as smooth as possible on the way up and on the way down. If you can’t do it, just lower the weight. It’s all good.” — Phil Heath
Check out Phil Heath’s workout demonstration below:
From workout tips to impressive physique updates, Phil Heath continues to serve as an exemplary ambassador for the sport of bodybuilding. He was known for having one of the best and most sculpted backs during his era, making this workout a treat for fans eager to improve this crucial body part.
Phil Heath’s back workout is a comprehensive routine that targets all areas of the back for maximum growth and strength. By incorporating these exercises into your training regimen and focusing on proper form and muscle engagement, you can work toward building a massive, well-defined back like “The Gift” himself.
Remember to adjust weights according to your fitness level and to prioritize technique over heavy lifting to prevent injuries and ensure long-term progress.
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