Chinedu Andrew Obiekea, better known as Andrew Jacked, is a rising star in the IFBB Pro League Men’s Open division. He’s secured a top-five finish at the 2023 Olympia and several pro show victories, including the 2023 Texas Pro and the 2022 Arnold Classic UK.
Unfortunately, the Nigerian bodybuilder didn’t compete in the 2024 Arnold Classic for personal reasons. However, Jacked has maintained a rigorous training regime, sharing his seven favorite back exercises with his followers. Watch the training below:
[Related: A Guide to the Best Pre-Workouts in 2024, Tested and RD Approved]
Andrew Jacked’s Favorite Back Exercises
Here’s a breakdown of Andrew Jacked’s back exercises, which he modestly describes as maintenance rather than intense training:
- Pull-Up
- Machine High Row
- Seated Chest-Supported Row
- Unilateral Machine Bent-Over Row
- Chest-Supported T-Bar Row
- Partial Deadlift
- Straight-Arm Pulldown
[Related: Best Whey Isolate Protein Powders]
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 not to push himself too hard. “I call it just maintenance of the cruise phase,” says Jacked. “Nothing crazy or stupid, just nice, easy weight to maintain. This is maintenance week, so I don’t want 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 weight by 10 kilograms for each of the following 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 fully stretch his lats. An underhand grip with the handles primarily targeted his biceps and forearms, and he wanted more back engagement.
[Read More: Our Favorite Forearm Workouts, + the Best Forearm Exercises]
Andrew appreciated the effectiveness of his improvision on the rows, noting the excellent pump it provided before he moved on to the next 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 train each side of his back. Unilateral training helps identify and correct muscle and strength imbalances. While performing them, Jacked dipped his shoulder for leverage to help pull the load.
Mounting the chest-supported T-bar row machine, Jacked positions one leg in front of the other for stability. He performed several sets, progressively increasing the weight 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 gradually increased to heavier weights. During this exercise, he mentioned the necessity of wrist straps to prevent 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.”
Featured image: @andrewjacked on Instagram
