“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
- Cable Pullovers
- Seated One-Arm Cable High Row
- 45-Degree Linear Row
- One-Arm Dumbbell Row
- Machine Chest-Supported Row
- Barbell Rack Pulls
- Cable Pullovers
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.
“I’m trying to grow those Ronnie Coleman and Kai Greene lats; right on top of the ass; that low,” Clarida divulged.
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.
Pro 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.
Clarida worked to a top set with six 45-pound weight plates for 10 reps, then stripped two plates for a drop set. He grabbed a 120-pound dumbbell and dropped it low, emphasizing that “[the stretch and contraction] is the main goal with any [row or pull].”
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Featured image: @shaunclarida on Instagram
