Build A Cobra Back With This Back Workout
Hitting the lat spread pose should look like you’re drawing curtains on the people standing behind you. Bodybuilding is a game of illusions, and a V-Taper can make you stand out by making your upper body look bigger and meaner.
An effective back workout should have a combination of isolation, compound, pulling, and pushing movements to target your lats optimally. We’ve designed a workout for you which will take your back gains to the next level.
Pull-Ups – 50 Reps
We took this tip from the Governator himself. Arnold used to perform 50 reps of pull-ups at the beginning of each back workout. Pull-ups are a great way of warming up your back and building the width in your lats.
You must hit your back from all the angles. Make sure you’re not just going through the motions. Squeeze and contract your muscles with every rep to make the most of the exercises.
T-Bar Rows – 3 Sets 12-15 Reps
The pulling movements help in building the width in your lats and the rowing lifts develop the thickness in the back. If you don’t have a T-Bar machine at your gym, you can use a barbell as the T-Bar by placing one end of the bar in a corner so it doesn’t move.
Most people make the mistake of standing upright or bending over too much while performing the T-Bar rows. Your torso should be forming a 45-degree angle with the floor throughout the exercise.
Superset
Wide-Grip Lat Pulldowns – 3 Sets 12-15 Reps
Straight Arm Cable Pulldowns – 3 Sets 12-15 Reps
While performing the wide-grip lat pulldowns, make sure you are not using momentum by swinging back and forth. Using the jerking movement takes off tension from your lats by recruiting your arms.
The straight arm cable pulldowns work the thickness of your back. Your elbows will be locked at an angle and your torso will be at a 45-degree angle with the floor. Keep your upper body stationary throughout the exercise.
Single-Arm Dumbbell Rows – 3 Sets 8-12 Reps
Dumbbell rows are a staple in the back workouts. Perform the dumbbell rows by placing one hand and knee on a flat bench while holding a dumbbell in the other hand, and the other foot on the floor.
While rowing the dumbbell, keep all the tension on your lats. If you feel stress building up in your biceps, it means you’re using momentum which is leading to the recruitment of the secondary muscles.
Superset
Barbell Pullovers – 3 Sets 12-15 Reps
Weighted Hyperextensions – 3 Sets 12-15 Reps
Barbell pullovers are one of the most underutilized back exercises. Perform the barbell pullovers by lying across a flat bench while holding a barbell above your chest. You need to keep your elbows locked so your arms are in a straight line. The barbell pullovers help in developing the V-taper. A broad back can make your shoulders look wider and the stomach thinner.
Developing the separation and conditioning in the lower back can be one of the trickiest things. You can perform the weighted hyperextensions by holding a barbell, weight plates or dumbbells in front of your chest.
Which is your favorite back exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
