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Read on: Damien Patrick secured his third Olympia Men’s Physique final berth by winning the IFBB Southern Muscle Showdown Pro in October 2024. With many observers anticipating he will present his most refined physique yet at the Las Vegas event, Patrick recently shared a classic back training routine aimed at helping him break into the division’s top 10.

Patrick earned his IFBB Pro Card at the 2018 NPC USA Championships and is targeting 2025 as his most successful year to date. “Incorporate this back workout into your next training session,” advised the 38-year-old, who boasts over 300,000 Instagram followers, has explored acting, and is now fully committed to his bodybuilding and coaching career.

Damien Patrick’s Olympia-Prep Back Workout Breakdown

The athlete commenced his session with wide-grip cable lat pulldowns, a compound pulling exercise that engages multiple muscle groups. Primarily targeting the latissimus dorsi (to develop the coveted “wings” aesthetic), this movement also activates the upper body, biceps, shoulders, and core—offering exceptional muscular engagement per set.

Next, he performed single-arm machine rows. Unilateral exercises such as this demand lighter loads but often create a greater perceived exertion due to the focus on one limb per repetition. Single-arm work is instrumental in improving muscular symmetry and correcting strength imbalances—critical for Olympia preparation. As another multi-muscle exercise, it targets the lats, deltoids, rhomboids, and trapezius, solidifying its status as a foundational back movement.

For his third exercise, Patrick executed dumbbell rows, which intensify muscular breakdown in the back to stimulate adaptive hypertrophy. This compound movement engages key muscle groups including the lats, trapezius, and rear deltoids, enhancing the aesthetic development of the upper back.

Finally, he completed his routine with seated back rows, a finisher that targets the upper back, lats, and biceps. Notably, Patrick used a descending rep scheme for all exercises except this final one. For the seated rows, he incorporated a pause at the end of each pull to prolong muscle fiber tension—a strategy to enhance hypertrophy when training with heavier loads.

Whether 2025 will mark Patrick’s most successful Olympia campaign remains uncertain, but with classic training routines like this, he is demonstrating the dedication required to advance his standing.

The 2025 Olympia Finals will be held October 9–12 in Las Vegas. For more information, click here.

To follow Damien Patrick’s bodybuilding journey on Instagram, click here.