Andrew Jacked utilizes improvised machine rows for enhanced lat engagement.
Last updated on May fifteenth, 2024
Chinedu Andrew Obiekea, higher often known as Andrew Jacked, is a rising star within the IFBB Pro League Men’s Open division. He’s secured a top-five finish on the 2023 Olympia and several other pro show victories, including the 2023 Texas Pro and the 2022 Arnold Classic UK.
Unfortunately, the Nigerian bodybuilder didn’t compete within the 2024 Arnold Classic for private reasons. However, Jacked has maintained a rigorous training regime, sharing his seven favorite back exercises together with his followers. Watch the training below:
Andrew Jacked’s Favorite Back Exercises
Here’s a breakdown of Andrew Jacked’s back exercises, which he modestly describes as maintenance relatively than intense training:
Pull-Up & Machine High Row
Jacked prefers wide, partial, neutral grip when training pull-ups. A neutral grip places less strain on his wrists and shoulders and involves the biceps and forearm muscles more.
During high rows, Jacked takes a more cautious approach, opting to not push himself too hard. “I call it just maintenance of the cruise phase,” says Jacked. “Nothing crazy or silly, just nice, easy weight to take care of. This is maintenance week, so I don’t wish to drain myself, especially my muscles.”
Jacked utilizes a rotational grip with flex handles and pulls a 70-kilogram weight. He sips his intra-workout drink, saying his initial set felt effortless. He increased the load by 10 kilograms for every of the next two sets.
Seated Chest-Supported Row
Jacked was set on using the chest-supported T-bar row but found none available, prompting him to adapt to the equipment at hand. He switched to the seated chest-supported row and adjusted his grip from underhand to neutral on the machine’s bars to completely stretch his lats. An underhand grip with the handles primarily targeted his biceps and forearms, and he wanted more back engagement.
Andrew appreciated the effectiveness of his improvision on the rows, noting the wonderful pump it provided before he moved on to the subsequent exercise.
Unilateral Machine Bent-Over Row & Chest-Supported T-Bar Row
Jacked took on the unilateral bent-over row machine, hinging at his hips to coach both sides of his back. Unilateral training helps discover and proper muscle and strength imbalances. While performing them, Jacked dipped his shoulder for leverage to assist pull the load.
Mounting the chest-supported T-bar row machine, Jacked positions one leg in front of the opposite for stability. He performed several sets, progressively increasing the load from 40 to 80 kilograms.
Partial Deadlift & Straight-Arm Pulldown
Jacked shifted focus to partial deadlifts, which he performed with a squat rack for support. He began with a 20-kilogram load and steadily increased to heavier weights. During this exercise, he mentioned the need of wrist straps to forestall slipping off the bar.
To conclude his back workout, Jacked hit straight-arm pulldown to further isolate his lats. However, this exercise engages his triceps to a lesser degree. “Back day maintenance phase this week only. Next week, we get back to the groove.”
