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Get Lethal Lats With Terry Crews' Cobra Back Workout
"You got the cobra back, you're about to bite somebody with it!"
You can see Terry Crews flash his physique in the "Expendables," "Everybody Hates Chris," or his brand-new show, "Are We There Yet?" He's flexed his musculature from the trenches of the NFL to Hollywood red carpets to Old Spice commercials while machine-gun poppin' his pecs.
Those may be his flashiest muscles, but to Crews, the back musculature is just as important as those beach muscles up front. "Everybody focuses on all the push movements, but to really get your back together, you have to focus just as hard on the pull movements."
You have to work your back from top to bottom to get the full effect. Will it be easy? Heck, no. But the man himself says, "If you want that cobra, you gotta pay for the cobra."
Terry Crews' Cobra Back Workout
Watch The Video - 11:03
Terry Crews' Cobra Back Workout
Warm-Up:
Bicycling, Stationary
5 minutes on slightly high resistance
Back Workout:
Romanian Deadlift
1 warm-up set of 10 reps, 4 working sets of 10 reps
1 minute rest
Behind the Neck Pull-Up
1 set to failure
1 minute rest
One-Arm Pull-Up
1 set to failure, per arm
1 minute rest
One-Arm Pull-Up Tip:
When doing 1-arm pull-ups, use both arms but focus your energy on one arm at a time. This will change the muscle stimulus and enhance improvements in growth and strength. When you return to the 2-arm version? Pow!
Close-Grip Pull-Up
1 set to failure
1 minute rest
Standard Pull-Up
1 set to failure
1 minute rest
Yates Row
3 sets to failure
1 minute rest
One-Arm Dumbbell Row
4 sets of 10 reps
30 seconds rest
One-Arm DB Row Tip
Terry uses 100-pound dumbbells for 1-arm rows. "You want to keep your back straight and really feel the squeeze at the top," he says. "I stick with one weight the whole time. This is all about concentration; you're trying to work on the details."
Hammer Strength High Row
3 sets of 10 reps, 1 set to failure
1 minute rest
Hammer Strength Mid Row
4 sets of 10 reps
1 minute rest
High Row Tip:
Hammer Strength high rows work the lower part of the back. Make sure you put your feet on the post, not on the floor, or you may rock the machine and tip it over with heavier weights. This machine intends to train muscles in the middle of your back.
The Warm-Down:
Hyperextension
4 sets of 10 reps
1 minute rest
Ball Sit-Up
4 sets to failure
1 minute rest
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- Body Stats
- ht: 5'10"
- wt: 175 lbs
- Body Stats
- ht: 6'0"
- wt: 198 lbs
- Body Stats
- ht: 5'10"
- wt: 168 lbs
- bf: 7.0%
- Body Stats
- ht: 6'0"
- wt: 251 lbs
- Body Stats
- ht: 5'8"
- wt: 139 lbs
- Body Stats
- ht: 5'11"
- wt: 171 lbs
- bf: 15.0%
Carmaine
Incorporated this workout and created my own variant and saw immediate results with proper diet and nutrition. Some of the machines used here aren't available in my gym so I had to find substitutes.
USE STRAPS!! Those helped me destroy and isolate my back during these workouts without my forearm dying.
Below is a standard routine I perform during my back days.
Pull Ups - 3 Sets of 10 -> Failure
Close Grip Pull Down - 3 Sets of 10
Wide Grip Pull Down - 3 Sets of 10
Elevated Cable Rows - 3 Sets of 10
Lying T-Bar Row - 3 Sets of 10
Machine High Row - 3 Sets of 10
Hyper Extensions - 3 sets to failure
Thanks Terry for the inspiration!
- Body Stats
- ht: 5'6"
- wt: 160 lbs
- bf: 18.0%
- Body Stats
- ht: 6'0"
- wt: 228 lbs
- Body Stats
- ht: 6'2"
- wt: 205 lbs
- bf: 15.0%
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