Ever notice how guys, who train, always seem to have wider backs? Backs which seem to resemble a V shape. This is known as a V taper, and helps to really make a physique extremely aesthetically pleasing. It’s referred to in this manner, because not surprisingly, it resembles a V shape, rather than just looking all square and block shaped. Many bodybuilders, who’re new to the game, always seem to aspire for a great looking V taper, and it is top of the list of body part improvements for many of them. The reason it’s so pleasing to the eye, is because it gives the illusion of an even smaller and tighter looking waist along with a beastly looking back, topped off with an awesome looking V taper, is sure to impress a great deal of people. Want to work on your V taper? Then take a look at the following exercises:
Wide-grip lat pull downs – Your V taper actually refers to your Lats (Latissimus dorsi) the two large muscles that make up the majority of your back. So then, exercises that work your lats should be at the top of your list of priorities. To perform the exercise, take a seat in the lat pull-down machine, ensuring that your legs are firmly tucked under the pads of the machine. Grab the bar with your palms slightly wider than shoulder width apart. Leaning back ever so slightly, slowly pull the bar down towards your chest until it just grazes the top of your pecs. Hold it for a second, and then slowly allow the bar to rise back up to the top, until your arms are fully extended. Repeat this for around 8 – 12 reps, and concentrate on really getting a good squeeze at the bottom of the lift. To keep your back straight with good form, pick a spot to look at whilst performing the exercise, and don’t take your eyes off that spot until you’re finished.
Bent- over dumbbell rows – To perform this exercise, place a knee and hand from the same side on a flat bench. So, if your left knee is on the bench, so should be your left hand. Keep your head up, and look straight ahead. Using your leg to stabilize yourself, grab a dumbbell in your free hand, and without bending your elbow, slowly lift the dumbbell up until it grazes the area between your hips and lower chest. Lower the dumbbell back down, and repeat for another 8 – 12 reps. Ensure you pick a weight that’s beginning to push you by the time you get to the 10th rep or so. If you feel you could have easily performed another 10 reps with good form, go heavier.
Pull ups – One of the most beneficial back exercises, yet one of the simplest to perform. All you need is a stable bar to pull yourself up with, and you’re good to go. Grab the bar from a hanging position and pull yourself upwards until your chin grazes the bar. You can use either a wide or close grip for these. You could cross your legs behind you if needed, wrapping your ankles around one another. Perform 3 – 4 sets, and go to absolute failure on each one, getting as many reps as possible.