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Get Lethal Lats With Terry Crews' Cobra Back Workout

Terry Crews built his back into a flexed cobra, poised to strike! Follow his workout and achieve similar results!

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

The Workout
1

Warm-up

5 minutes on slightly high resistance
Bicycling, Stationary Bicycling, Stationary

Back workout
2

Romanian Deadlift

1 warm-up set of 10 reps, 4 working sets of 10 reps, 1 minute rest
Romanian Deadlift Romanian Deadlift

3

Behind the neck Pull-up

1 set to failure, 1 minute rest
Pullups Pullups

4

one-arm Pull-up

1 set to failure, per arm, 1 minute rest
Pullups Pullups
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!

5

close-grip Pull-up

1 set to failure, 1 minute rest
Pullups Pullups

6

Standard Pull-up

1 set to failure, 1 minute rest
Pullups Pullups

7

Bent Over Barbell Row

3 sets to failure, 1 minute rest
Bent Over Barbell Row Bent Over Barbell Row

8

One-Arm Dumbbell Row

4 sets of 10 reps, 30 seconds rest
One-Arm Dumbbell Row One-Arm Dumbbell Row
Tip: Terry uses 100 lb dumbbells for 1-arm rows. "You want to keep your back straight & really feel the squeeze at the top. I stick with one weight the whole time. This is all about concentration; you're trying to work on the details."

9

Hammer Strength High Row

3 sets of 10 reps, 1 set to failure, 1 minute rest
Leverage High Row Leverage High Row

10

Hammer Strength Mid Row

4 sets of 10 reps, 1 minute rest
Leverage Iso Row Leverage Iso 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
11

Hyperextensions (Back Extensions)

4 sets of 10 reps, 1 minute rest
Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

12

Exercise Ball Crunch

4 sets to failure, 1 minute rest
Exercise Ball Crunch Exercise Ball Crunch