The only bodybuilder to have won two different categories at the Mr. Olmypia, Derek Lunsford, recently shared a video on his official Instagram delving into back workouts. Even while on his off-season, Lunsford is still working out and sharing valuable tips.

Explaining how it is normal for people not to focus on pulling techniques that play a significant role in your back development. The reigning Mr. Olympia gave his insights on how these can help you achieve a perfect back.

How you pull the cable has an effect on which part of the back gets activated  

Talking about engaging in cable rows, Lunsford explained how the way you engage in a pulling technique is imperative. “Where you’re pulling the cable, where your hands go, is also going to activate different muscles in the back,” said the current Olympia champion. If you pull low, then it will be hitting the lower lats in your back and significantly growing them while pulling to the middle of your stomach is for working on your mid-back portion. 

To work on your rear delts and upper traps, you need to pull high near your chest, Lunsford explained. According to the current Olympia Champion, by following these pulling techniques, you can work on the different muscles of your back. 

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Furthermore, he explained how while going heavy on the cable rows, one needs to shrug a little bit rather than pull the light weights. He suggested that instead of keeping the bar or the cable going low, you need to keep it going upwards. Lunsford concluded by saying, “Keep that in mind; wherever you’re pulling, that’s where you’re going to be activating the back muscles.” 

Despite being in the off-season, Lunsford’s back still looks well-maintained. Earlier, looking at Lunsford’s shredded physique , the Internet sensation, Mr. Beast, was left awe-struck.

Mr. Beast drools over Lunsford’s back

In another Instagram reel, the Olympia winner met the phenomenal Mr. Beast and insisted on Lunsford flexing his back. “We’re depleting right now. So right now we’re kind of at our worst,” said Lunsford. While Mr. Beast still encouraged Lunsford to pose, the latter came up with a challenge: if he wins, they will both workout together.

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The Mr. Olympia winner agreed and took his shirt off, flexing his gigantic back, leaving Mr. Beast stunned. It is safe to say that what Lunsford thinks is the worst physique of all time is enough to take everyone’s breath away on the internet. 

As Lunsford’s dedication to training during off-season comes to light, one can definitely be sure that the Mr. Olympia stage is going to be home to immense competition yet again. Who do you think will take the title home this year? Let us know in the comments below.

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