It took a team effort to create the stunning V-shape with broad shoulders, a robust and wide back, and a narrow waistline. The total is greater than the sum of its parts is true if you want six-pack abs or biceps with both heads visible. To put it simply, this means that to truly get what you desire, everything must work together. By demonstrating the order and execution of exercises that will emphasize more width in the back, this specific regimen will help you get there.
5 Killer Back Exercises For Bigger, V-Taper Back
Fulfill your pursuit of physique perfection! This training program, designed to expand your shoulders and lats, will help you build the definitive "V" shape.
1. Straight Arm Lat Pulldown
The straight-arm pulldown trains the lats through a long range of motion.
When performed correctly, you should be able to fully extend the lat muscle when under load and obtain a maximal contraction and squeeze when pulling the load downward.
This exercise is appropriate for any level and for sets that call for higher rep sizes because it doesn't require a lot of external loading to be successful.
2. Barbell Bent Over Row
A traditional back workout that will help you build significant back, erector, and rear delt muscles are the bent-over row.
It may take some practice to perform heavy bent-over rows with a flat or arched back, therefore supported rows can also be incorporated if that is a limiting problem. This compound activity is appropriate for all fitness levels.
3. Pull Up (Machine Assisted or Strict)
The tight pull-up is frequently performed incorrectly or not with enough repetitions (most people cannot do perfect strict sets of 15-20 reps).
The machine-assisted pull-up is a fantastic solution to this issue since it enables even the biggest lifters to target the back muscles in large quantities without being constrained by their body weight is too heavy.
The tight pull-up was placed last not because it isn't an important exercise for building back width (it is), but rather because the pull-up is frequently performed incorrectly or not at all in high school.
The machine-assisted method is preferable to the band-assisted method because it prevents the lifter from using momentum or excessive swinging to pull itself up.
Additionally, the pull-up with machine assistance enables the lifter to achieve great muscle contraction at the top, whereas the pull-up with band assistance may be more difficult for some people.
4. Machine Reverse Fly
The rear deltoid can be developed to give the shoulder and back extra breadth.
While a machine or cables can be used to perform the sitting reverse fly, dumbbells can also be employed.
The use of machines and cables frequently enables greater tension buildup and less momentum and cheating during movement, which should be emphasized.
5. Cable Lateral Raise
when we perform lateral raises with dumbbells, the tension over the medial deltoids is almost nil at the starting point or at the ending point of the eccentric phase.
By building muscle in the lateral head of the deltoid, the cable lateral raise can be used to help widen the shoulders.
Although you may also use dumbbells, cables have a special potential to strengthen muscles by maintaining continual tension on the muscle.
Related article: 8 Killer Back and Biceps Workouts For Building Muscle
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