Eric Janicki looks better than ever as he pursues his success earned his IFBB Pro card last year. With even higher goals for 2026, the bodybuilder and social media influencer knows that variety is the key to smashing your muscle building goals. When it comes to upper back and shoulders, full length without the risk of injury is a winning combination, so Janicki recently hooked herself up with a clever wire-based back and shoulder session. Here’s how to try it yourself.
This particular knack for mass gain was showcased at a Planet Fitness branch, “because you don’t need a world-class gym to get an amazing workout,” the big man wrote in an Instagram post. Perhaps all you need is a “high level of performance, intensity” and a cable station to go.
Eric Janicki’s Cable Workout Routine (Step by Step)
Here’s the workout shown in order on Janicki’s Instagram feed. For single-arm exercises, perform sets and repetitions on one arm.
- Single-ended cable – 2 sets x 7 to 10 repetitions
- Chest back cable pullover – 2 sets x 7 to 10 repetitions
- Basic Front Cuffed Low Lat Cable Pullover – 2 sets x 7 to 10 repetitions
- One way cable line – 2 sets x 7 to 10 repetitions
- Double Pulley Lying Lateral Raise – 2 sets x 7 to 10 repetitions
- Raise the front of the welding wire – 2 sets x 7 to 10 repetitions
- Cable Curl Cable Biceps Curl – 2 sets x 7 to 10 repetitions
How Eric Janicki’s Cable Training Makes Crazy Returns
To begin his session, Janicki sat down in a chair and faced the back. He faced the cable station and reached it work on pulling cables. By spending time and feeling his full potential, the bodybuilder was able to enable these extended sidesthe large muscle that runs down the side and down the arm, as well as the teres major, a muscle that runs along the back of your spine. While these weight-free exercises take some of the unpredictability out of your reps, Janicki still engages your core stabilizing muscles, such as the deltoid heads behind your shoulders.
Next, Janicki turned the chair from the cable station so that his back was to the machine and then used a rope to blow up his upper back with a bit. supportive pullovers. Notice that he kept the arms slightly bent to get a full range of motion while keeping his shoulders back. This move works virtually every muscle in the upper back and shoulders and once again taxes the core for stabilization. (
For this third exercise, Janicki performed some low cable pullovers, using a cuff attachment to take the grip strength out of the process. This move is effective in separating the lats and helps to build a wider and winning streak. You’ll also hit your triceps, pecs, rhomboids (upper back, next to your spine) and deltoids in the shoulders.
Moving forward, Janicki used the wrists as handles for his low rows to lean even more on his lats. Notice how the big man used the negative part of the rep to build a serious stretch and create more resistance on the return. He also slows down and controls to maximize the time of the tension, tiring the muscle fibers so that they become even bigger. Janicki’s fifth exercise was the double sided pulley. To try it yourself, place the clamps on top and grab the D handles. Keep the shoulders steady, bend the elbows slightly. This cable version of the lateral raise takes most of the weight out of the exercise, allowing you to focus on full range of motion.
Above was the sixth raises the front of the sitting wireusing gloves. This movement works the anterior deltoids in front of the shoulders and also engages the lateral delts to a degree. Once again, Janicki focused on his length and timed it under pressure. He finished the session with seated bicep curls, once again facing the station and using a chair for support. While this move is great for the biceps, it also works the front deltoids and builds the upper back from a different angle.
If you like the idea of an intense, targeted session that focuses on the length and efficiency of each repetition, without the risk of the types of injuries associated with free weights, this is for you!
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