5 Exercises For Building A Cobra Back.
Your back is the biggest muscle group after your legs. It can also be one of the hardest muscle groups to train since you can’t see your back directly in the mirror and hence it can be comparatively hard to establish a mind-muscle connection.
If done right, a good back workout should be as grilling as a brutal leg workout. You should be running on fumes when you’re done with your back workout. Building a cobra back can take a lot of effort, patience, and persistence. It is no surprise only a few people have a jacked back.
1. Pull-Ups – 50 Reps
You need to have a broad back if your goal is to build a shredded back. Pull-ups are one of the most efficient exercises when it comes to building a wide back and giving you a V-taper. Arnold performed 50 reps of this exercise at the beginning of his back workouts.
There are no fixed number of sets you need to complete these 50 reps in. Try to take as few sets as possible. As you get better at this exercise, you can start using weights to make it harder for yourself. If you’ve just started working out, use a pull-up assistance machine or ask for a spot from someone at your gym.
2. Deadlifts – 3 Sets 5 Reps
Deadlifts are a complete back builder. It’s a compound (multi joint) exercise which works your entire body. It is better to perform this exercise at the beginning of your back workout when you’re at your strongest.
You don’t need to do a lot of reps to get the most out of deadlifts. Lifting heavy weights with an explosive movement can get you better results. Deadlifts can help you gain muscle mass and strength which can make you stronger at every other exercise.
3. Dumbbell Bent Over Row – 3 Sets 12 Reps
While overhead pulling movements can add to the width of your back, rowing movements will add the much-needed thickness. You need to have a combination of both these movements to build a Cobra back.
Dumbbell bent over rows help isolate your back and will give you an incredible pump. Have a full range of motion to recruit all the muscle fibers in your back. Hold and squeeze your back at the top of the movement.
4. Lat Pull Downs – 3 Sets 12 Reps
Lat pull downs are incredibly effective at targeting your lats. Many people make the mistake of using momentum while performing this exercise. Make sure you don’t swing yourself and use momentum to lift the weights.
Try bringing the bar close to your chin while sitting straight. Hold and squeeze your lats at the bottom of the movement. Use lifting gear like straps to eliminate recruiting your forearms. Doing this will also help in lifting more weight and performing more reps.
5. Ground Pulley – 3 Sets 12 Reps
The ground pulley is a great exercise when it comes to developing a V-taper. Use weights you can comfortably lift for 12 reps. Lifting heavier weights can lead to leaning way too far at the bottom and the top of the movement.
Keep your reps slow and deliberate to completely annihilate your back. You can try variations of this exercise by using different handle bars. Each new grip will target your back from a different angle and will recruit different muscle tissues.
Which is your favourite back exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
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Κώστας Κουράκος Δες την 1η πλατη
Panda,Green und Ulisses Jr !
those two natural bodybuilders are giving kai greene some serious competition just goes to show what hard natural training whey protein, glutamine and creatine can accomplish.
?????? they ain't natural
"Natural" bodybuilding is bullsh1t. Look at the naturals who competed in early 2000s nobody really had legs or shoulders or weighed much over 200lbs onstage, and if the did, they were smooth. Many of those guys were 6 or 7 plate deadlifters, 5 plate squatters, 4 plate benchers etc but look nothing like the 'naturals' of today who are often heaps weaker. Get the f3ck outta here with natural bodybuilding. Which feds even out of competition test anymore? None...Natural bodybuilding is dead.
Fuck u niggar,what do u know riffraff?
Bodybuilding is life and strength so if u don't wanna exercise then shut the fuck up and and go embrace a transformer.
Nanbf
I hope this comment was meant as sarcasm
They are about as natural as a blue water melon.
Hahaha no shit !!! You actually believe this?!? Get some hgh and anathomy lessons before man.noane is a fufcking natural bbuilerd this days.it is only about the dosages that pro bbuilers use.nothing else.guess what?!? not many can psihically handle a huge dosage of every drugs
Moron
Natural ?????
bruh...is there any possibility someone could not see the sarcasm in this comment?
Natural. Lol
There all using steroids but this just shows how much great genetics makes the diffrence. These guy could maybe take double kai greens dosages and eat and train twice as hard and still not get near his size
Come on guys. Testosterone is natural! Same with tren!
When people miss the sarcasm lol
Shane Davey the spelling in the comment by H Alex Alex is hilarious
You really can't believe your own comment can you? None of them are natural. Just cause they say they are and compete in musclemaina as "natural pros" doesn't mean they are. Lmao
Love to read your articles but the spam and ads are ridiculous!
Micho Lâlâymíä
Jaja neither ulises or simeon are narural bro dont get it wrong George Campbell
2 human specimens... One mutant
Dui siapa bah ambil pic sya ni yg di tngah tu haha
Phill Heath is far way better than this shit.