Andrew Jacked Focuses On Constructing Large Lats & Shoulders for the 2026 Arnold Traditional

Andrew Jacked is heading into the 2026 Arnold Traditional as a agency contender within the Open division following a powerful fourth place on the 2025 Mr. Olympia. To command the stage in opposition to the likes of Hadi Choopan, Nick Walker, and Martin Fitzwater, the Nigerian bodybuilder might want to convey an enormous but conditioned bundle to the stage in Columbus, Ohio this March. So, to be able to stack his again and shoulders, the powerhouse not too long ago shared a easy, however heavy exercise for pumping up his again.

“It’s all a managed mission,” defined Andrew Jacked of his course of, whereas sharing the exercise along with his nearly one-million-strong Instagram followers. “Squeeze, reps, managed, and hold the whole lot proper,” he added. Able to make monster good points? Give this one a go.

Andrew Jacked’s Again and Shoulders Exercise

• Landmine Row
• Standing Plate Loaded Row
• Plate Loaded Iso-Lateral Entrance Lat Pulldowns
• Standing Straight Arm Lat Cable Pulldowns

Andrew Jacked’s Again and Shoulders Exercise Breakdown

The massive man started with a landmine row, also called a T-bar row, which, when in comparison with different again based mostly strikes such because the traditional bent over barbell row, locations much less stress on the backbone as a result of the arch of the motion permits you to hold the higher physique straighter. AJ’s goal of hitting his reps with better management can be met right here, as a result of landmine rows place the middle of gravity on the high of every carry, permitting for extra precision and a greater alternative to pause whereas holding the burden, constructing his lats, traps, rear delts, core, and mid-to-lower again.

Second up is the standing plate loaded row, a compound train that requires better engagement of the core than its seated counterpart, because of the further necessities for stability. The first muscle groups labored listed here are the lats, rhomboids, and trapezius, however the rear delts and biceps additionally come into play, to not point out that further stabilization work from the core, decrease again, glutes, and hamstrings.

For the ISO-lateral entrance lat pulldowns, Jacked retains a continuing stress all through the rise and fall of this pulling motion, ensuring that each of his arms are in sync on this train to repair any energy imbalances. Additionally, retaining the burden in entrance, somewhat than behind the neck is essential irrespective of which means the machine faces, as going too far again can improve neck and shoulder associated accidents. AJ reaches for an underhanded grip to hammer his decrease and center lats right here, making an enormous squeeze and contraction on the backside of the motion.

For his finisher, Jacked stands as much as be counted and powers via some standing cable pulldowns, as soon as once more leaning primarily into his lats. The important thing to constructing the lats and center again with this transfer stems from the large grip, as seen within the large man’s demonstration. To duplicate his reps, seize the bar with an overhanded grip, hold the elbows barely flexed, then inhale, interact your core, and exhale as you pull the cable down in direction of your decrease physique. Discover how AJ controls each the rise and fall, somewhat than permitting the cable to easily snap again with its personal momentum. His stabilizing muscle groups are additionally taxed right here, such because the triceps and obliques — carving out a large higher physique that can little question wow the judges on the Arnold.

With only a few weeks out, Andrew Jacked goes all out to construct his most spectacular physique but. To observe is his lofty footsteps, make sure you hit hypertrophy by using round 3 units of 8 to 12 reps, aiming for failure or near failure on the conclusion of every set.

The Arnold Traditional is about to culminate on March 8 in Columbus. The UK occasion finals are scheduled for March 29.

To observe Andrew Jacked’s progress on Instagram, click on right here.