Use moves in which you utilize a wide grip, typically outside your shoulders, which develop the area that makes up your V-taper. You'll usually pull from an angle above your head or perpendicular to your body.
Best Exercises: Pull-Up (wide grip), Bent-Over Barbell Row (wide grip)
Pullup (Wide Grip)
Grasp the bar with an overhand grip. Fully extend your arms and relax your shoulders to stretch your lats in the bottom position.
As you pull up, visualize keeping your elbows out to your sides and pulling them down to raise yourself while contracting your lats.
Pull yourself up as high as possible to fully stimulate your lats.
If you can't make it all the way up, consider enlisting the help of a spotter or use an assisted pull-up machine.
Target Tip - To really stress the upper/outer lats and teres major in the bottom position, squeeze your shoulder blades together as you hang with your arms fully extended.
Bent-Over Barbell Row (Wide Grip)
Don't stand on a flat bench or platform to increase your range of motion; you're more likely to round your low back at the bottom. If you do need greater range of motion, use smaller plates to allow you to clear the floor rather than trying to balance yourself on a flat bench.
Using a wider-than-shoulder-width grip allows you to keep your elbows out to your sides and pull them back as high as possible for a full contraction.
Keep your knees bent and remainin the bent-over position throughout. It's easy to rise from this position when using heavy weights, but that recruits other muscle groups to assist in the move.
Target Tip - To target those outer lats and teres major, pull the bar high toward your upper abs.
Best Exercises: Pull-Up (wide grip), Bent-Over Barbell Row (wide grip)
Pullup (Wide Grip)
Grasp the bar with an overhand grip. Fully extend your arms and relax your shoulders to stretch your lats in the bottom position.
As you pull up, visualize keeping your elbows out to your sides and pulling them down to raise yourself while contracting your lats.
Pull yourself up as high as possible to fully stimulate your lats.
If you can't make it all the way up, consider enlisting the help of a spotter or use an assisted pull-up machine.
Target Tip - To really stress the upper/outer lats and teres major in the bottom position, squeeze your shoulder blades together as you hang with your arms fully extended.
Bent-Over Barbell Row (Wide Grip)
Don't stand on a flat bench or platform to increase your range of motion; you're more likely to round your low back at the bottom. If you do need greater range of motion, use smaller plates to allow you to clear the floor rather than trying to balance yourself on a flat bench.
Using a wider-than-shoulder-width grip allows you to keep your elbows out to your sides and pull them back as high as possible for a full contraction.
Keep your knees bent and remainin the bent-over position throughout. It's easy to rise from this position when using heavy weights, but that recruits other muscle groups to assist in the move.
Target Tip - To target those outer lats and teres major, pull the bar high toward your upper abs.
Tomorrow Next 3
Best Exercises for a Complete Back Workout
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