In the world of professional bodybuilding, preparation and dedication are key to success. Erin Banks, a rising star in the Men’s Physique category, is a prime example of this commitment.
Seven weeks out from the 2024 Dubai Pro Show, Erin Banks is working tirelessly to regain his top spot and make a strong comeback.
We are going to talk about his rigorous back workout routine, providing an in-depth look at the exercises, techniques, and strategies he employs to sculpt his impressive physique.
Join us as we explore Erin Banks‘ journey and the intense back workout that is setting the stage for his return to glory.
Erin Banks: A Brief Overview
Early Success and Achievements
Erin Banks burst onto the bodybuilding scene with a series of impressive victories.
His 2022 season was particularly remarkable, as he won both the Arnold Classic and the Men’s Physique Olympia title.
These back-to-back wins made Erin Banks the first competitor in his category to achieve this double feat in the same year.
His victory over former three-time champion Brandon Hendrickson at the Olympia was a testament to his hard work and exceptional physique.
Challenges and Setbacks
Despite his early successes, Erin Banks faced challenges in 2023. After defending his title at the Arnold Classic, he took a significant risk by competing in the 2023 Legion Sports Fest Pro just before the Mr. Olympia contest.
Unfortunately, this gamble did not pay off, and he lost to Kyron Holden.
This loss affected his momentum, and he ultimately finished third at the 2023 Mr. Olympia, behind Ryan Terry and Brandon Hendrickson.
The Road to Redemption: Preparing for the 2024 Dubai Pro Show
A New Focus
Determined to bounce back, Erin Banks has been focusing on his preparation for the 2024 Dubai Pro Show.
His goal is clear: to reclaim his position as the top Men’s Physique competitor. With just seven weeks to go, Erin Banks has intensified his training regimen, particularly targeting his back, which has always been one of his standout features.
Erin Banks’ Intense Back Workout
Single-Arm Lat Pulldowns
Description:
To kick off his back workout, Erin Banks starts with single-arm lat pulldowns.
This exercise is crucial for isolating each side of the back and ensuring balanced development.
Technique:
Erin Banks sits on the ground to enhance his range of motion, allowing for a full stretch and contraction of the lat muscles.
This variation maximizes the effectiveness of the exercise, particularly for individuals with longer arms like Erin Banks.
RELATED: Derek Lunsford’s Back Workout Breakdown for Olympia 2023
Erin Banks‘ Insight:
“How I do this variation is I sit truly on the ground because one, I have long arms, so again, if I was to sit here, the range of motion would be very short. What we’re going to do is sit on the ground, and make sure we’re pulling all the way through. Full range of motion. This is not a heavy exercise. We’ll put it at 85.”
Benefits:
- Improves unilateral strength
- Enhances mind-muscle connection
- Maximizes range of motion
T-Bar Rows
Description:
Next up are T-bar rows, a staple exercise for building thickness and strength in the mid-back.
Technique:
Erin Banks emphasizes the importance of hand placement. For a wider back, hands should be placed wider apart, while shoulder-width placement targets the mid-back more effectively.
This nuanced approach ensures that specific areas of the back are targeted according to the desired outcome.
Erin Banks‘ Insight:
“We’re going to do six for six. I’m going to throw this belt on for some cushion. Everybody talks about growing back, growing this, how to get wider, how to do this, but I also see a lot of guys, hand placement is very wrong. You want your hand placing, again, if I want a wider back where do you think I’m going to reach, wide. If I want to work on that mid back, I’m going to go shoulder-width apart.”
Benefits:
- Builds overall back thickness
- Targets the middle and upper back muscles
- Enhances back strength and muscularity
Low Rows Machine
Description:
The low rows machine is another key exercise in Erin Banks‘ back workout, focusing on the lower portion of the lats and the middle back.
Technique:
By maintaining a strict form and focusing on a full range of motion, Erin Banks ensures that he maximizes the contraction and extension of the back muscles.
Erin Banks‘ Insight:
“It’s going time. I’ve been putting in so much work and working so hard. Head has been down. Been focused. Nothing is thrown in the way. Even if it was thrown in the way, it wasn’t held or picked up and held on to. We just continue to push forward man and grind.”
Benefits:
- Targets lower lats and middle back
- Improves back definition
- Enhances muscular endurance
Behind-the-Neck Lat Pulldown
Description:
The behind-the-neck lat pulldown is a challenging exercise that targets the upper traps and the upper back, contributing to a fuller back appearance.
Technique:
Erin Banks typically performs this exercise while sitting backward, focusing on pulling the bar behind his neck to engage the upper traps and upper back muscles effectively.
Erin Banks‘ Insight:
“Behind the neck lat pulldowns. Again, it’s targeting those upper traps and that upper back. I’ve never sat forward on this I usually just sit backwards. We’re going to see.”
Benefits:
- Targets upper traps and upper back
- Enhances upper back width and thickness
- Improves back symmetry
RELATED: 2022 Dubai Pro Show Results and Line-up
Straight-Arm Lat Pulldown & Face Pull Superset
Description:
Erin Banks concludes his back workout with a superset of straight-arm lat pulldowns and face pulls. This combination targets the entire back and rear deltoids, providing a comprehensive finishing touch to the workout.
Technique:
- Straight-Arm Lat Pulldown: Focus on keeping arms straight and pulling the bar down to the thighs, engaging the lats throughout the movement.
- Face Pull: Using a rope attachment, pull towards the face while keeping elbows high, targeting the rear deltoids and upper back.
Erin Banks‘ Insight:
“Dual superset, face pulls, and straight-arm lat pulldowns. That’s what we’re going to finish with.”
Benefits:
- Comprehensive back engagement
- Improves back and shoulder stability
- Enhances muscle endurance and definition
The Importance of Recovery: Cold Plunge
After his intense back workout, Erin Banks emphasizes the importance of recovery.
He plans to take a dip in the cold plunge, a method used to reduce muscle soreness and inflammation.
Erin Banks‘ Insight:
“We’re going to get our silly ass in the damn cold plunge. I’m not ready for it. I’ve never been. We’re going to attempt it today because the body is sore as hell.”
Overcoming Challenges and Controversies
A Quiet Off-Season and Lessons Learned
Despite a relatively quiet off-season, Erin Banks has faced his share of challenges and controversies.
Earlier in the year, he attracted negative attention for making rude remarks when someone walked in front of his camera while he was recording at the gym.
This incident caught the attention of Joey Swoll, known for calling out inappropriate behavior in the gym.
Erin Banks took responsibility for his actions and apologized, demonstrating his willingness to learn and grow from his mistakes.
Looking Ahead: The 2024 Dubai Pro Show
Goals and Expectations
Erin Banks is training harder than ever to make a strong comeback at the 2024 Dubai Pro Show.
His preparation and focus are evident as he aims to regain his top spot and continue his journey towards success in the bodybuilding world.
Fans eagerly anticipate seeing the improvements he has made and the results of his intense training regimen when he takes the stage in Dubai in just seven short weeks.
RELATED: Big Ramy Bodybuilder Mammoth Back Workout
Conclusion
Erin Banks’ back workout seven weeks out from the 2024 Dubai Pro Show is a testament to his dedication, resilience, and strategic approach to bodybuilding.
Each exercise in his routine is carefully chosen to target specific areas of his back, enhancing his overall physique and ensuring he is in peak condition for competition.
As Erin Banks continues his journey, his commitment to excellence and relentless pursuit of improvement serve as an inspiration to aspiring bodybuilders and fans alike.
The 2024 Dubai Pro Show promises to be an exciting event, and Erin Banks is poised to make a powerful statement with his return to the stage.