The 212 Bodybuilder Shares His Back Training Tricks to Size Up for the Open Division
“My goal for [2025] Arnold is top four.” After runnering-up to reigning 212 Olympia champion Keone Pearson at the most recent two Olympias, Shaun Clarida parted with coach Matt Jansen and hired veteran coach Stefan Kienzl.
With Kienzl’s help, Clarida went from 174 pounds at the 2024 Olympia to over 180 pounds shredded to place third at the 2024 Prague Pro in the Open category, behind winner Martin Fitzwater and runner-up, six-time Classic Physique champ Chris Bumstead. “I was considerably better and bigger,” Clarida claimed.
Eight weeks from the 2025 Arnold Classic, scheduled for Feb. 28 through March 1, in Columbus, OH, Clarida vlogged his back training methods to prepare for his fourth Open show and second Arnold Classic at 8 weeks out:
Clarida will be the only active 212 bodybuilder amongst heavyweights, including 2024 Mr. Olympia Samson Dauda, Fitzwater, Andrew Jacked, at the Arnold Classic. “I know what I’m capable of,” Clarida asserted. Clarida ranked fifth in his Arnold Classic debut in the Open division in 2023. The 2025 Arnold Classic will disperse a record prize pool.
The “Giant Killer” Back Workout
Clarida warms up and finishes with cable pullovers to stretch. He prefers training through his full range of motion with a double rope instead of a bar.
Clarida’s Cable High Row Tips
Starting unilaterally on cables, high rows enhance V-taper, which is quintessential to lat spreading and warming for heavy lifts. Clarida angled a curved bench to the cable machine and rowed with a single handle.
“Don’t overstretch,” Clarida demonstrated while protracting his shoulders forward. “You take [focus] off the lats and put it in the delts,” he feels. “Get a good enough stretch then [pull and squeeze].” Clarida turns his palms up as he pulls to maximize the contraction in his lower lats.
45-Degree Linear Row & 120-Pound Dumbbell Rows
Clarida stood on the 45-degree linear row machine and braced his glutes on the pad. He bent over with a wide grip and pulled into his chest to hit his mid-upper back and spinal erectors. He rounds his upper back to accentuate the stretch.
For a tip: Bodybuilding coach Joe Bennett emphasizes bent-over rows for thick erectors as the muscles along the spine are often underdeveloped. For bigger lats, ditch bent-over rows and do seated cable rows instead.
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Conclusion
Clarida’s back workout routine is a great example of how to target and develop the latissimus dorsi muscles, which are essential for a well-rounded physique. By incorporating a variety of exercises and techniques, such as cable high rows and 45-degree linear rows, bodybuilders can achieve a strong and impressive back.
FAQs
Q: What is Clarida’s goal for the 2025 Arnold Classic?
A: Clarida’s goal is to place top four in the Open division.
Q: Who is Clarida’s current coach?
A: Clarida is currently coached by Stefan Kienzl.
Q: What is the significance of V-taper in bodybuilding?
A: V-taper refers to the widening of the lats and is essential for a well-rounded physique. It allows bodybuilders to develop a strong and impressive back.
