The Predator's Mean Greene Back Workout

Kai Greene takes you through his methodical back training routine.


Jason Breeze


Don’t think this is the second exercise Greene usually does because it’s listed second here. There is no “usual” Greene back workout. You might read this article, go to the gym, see Greene training back there, but doing none of these exercises you’re reading about here. He’s constantly switching it up: reps and sets, exercises and how they’re performed.

When he does close-grip pulldowns, Greene doesn’t lean back like a lot of guys do to yank more weight down. He pulls the handle into his upper chest, squeezing the heck out of his lats, then repeats. Greene envisions his arms as hooks and tries to take his biceps out of his back exercises as much as possible.

Jason Breeze


Many guys do these Dorian Yates-style nowadays: standing at a near 75- or higher-degree angle, pulling the bar into the lower abdomen with a shoulder-width underhand grip, and really feeling it in the mid back. Greene does barbell rows the old fashioned way, the way Arnold and Lee Haney did them. He bends all the way over, his upper body parallel to the floor. He takes a wide grip, so wide in fact that his hands are within a couple inches of touching the sleeve. He juts his ass out and sticks his chest up to contract his lats as he draws the bar into the area just below his pecs (not his lower abdomen). You’ll see him do these with four plates on either side; Greene could do more if he altered his grip and stance.

But he won’t compromise form, feel, and effect for some meaningless number.

Jason Breeze


Greene’s stance with these is similar to his barbell rows: he’s bent way over. His reps are fast, but not choppy. He pauses for a brief but discernible moment at the top of each rep. He’s not yanking the weight up. Greene doesn’t load eight or nine 45-pound plates on the bar. With his strength, if he loosened up his form, he could. But again, that’s not what he’s about.

Jason Breeze


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