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How to Get a WIDER Back (V-TAPER)

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Rating: 4.0; Vote: 1

taper back is to focus your attention on the muscles in the back that contribute the most to width. In this video, I-m going to show you the best back exercises you can do to build up your lats, teres major and teres minor in order to get the widest back possible. We are breaking out the science here to get you the best results you can from your workouts. First, it always helps to look a bit at the anatomy of the muscles you are trying to develop. In the case of back width, the three that have the greatest impact are the latissimus dorsi, teres major and teres minor. Odds are, you may have been focusing a pretty good amount of attention at developing your lats but have you ever stopped to think what you should be doing for those other two muscles. The truth is, if you want to build a great v-taper back then you need to look at the best ways to train all of these muscles. The good news is, all it takes a few small tweaks to exercises you may already be doing to shift the focus of the workload onto either of these three muscles. When you see just how easy this is to do you won-t feel overwhelmed at all and will be excited to go try some of these small exercise tweaks right away. First, let-s talk about the lat pulldown machine. Actually, this machine is a little misnamed since you can preferentially train more than just the lats here. That said, if you want to hit the lats the most you want to be sure to perform an underhand pulldown or a rocking pulldown. The key here is that you want to get the elbows out in front of your body as far as possible to place a greater stretch on the lats. Also, as you pull down, each of these exercises will give you the best chance to keep your arm tightly adducted to your side to maximally activate the lats. If you wanted to shift the focus to the teres major all you have to do is take a much wider, overhand grip on the bar and do a pulldown. This takes away some of the lat favorability of the exercise and shifts the load more to the muscle you are trying to develop. By attaching a rope to the pulldown machine you can incorporate external rotation at the shoulder and do a better job of recruiting the teres minor (a rotator cuff muscle) to perform the exercise. The name of this exercise is the face pulldown, and it-s a fantastic exercise for building up the complete va taper of your back. Keep in mind, all of these variations can help you develop a wider back and all of them can be performed on a pullup bar if you don-t have access to a lat pulldown machine. Additionally, you can target the teres major with a landmine setup as shown in the video. Once again, remember to keep your elbow out wide away from your torso and position yourself perpendicular to the landmine olympic bar setup. Want more lats? Just step to the side of the bar and pull it up parallel and tight to your body and you-ll shift the focus instantly. Finally, the one arm hi pulley row is a great way to place the lats on tremendous stretch and take them through their full range of motion. This may be one of my favorite ways to build a wider back. Shift the attachment to a rope handle and perform the tried and true face pulls and you-ve just added another exercise to your teres minor building arsenal. The key to building a wider back is to understand which muscles you want to focus your efforts on and which back exercises to the best job at getting the job done. Here I-ve just shown you quite a few options to do that. If you-re looking for a complete program that will help you to put the science back in all of your workouts, be sure to head to the link below and
Date: 2022-04-22

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Comments and reviews: 10

rich
i have been training over 225 years and have tried all types of training methods. and if i was to buy program it would be yours. Every time i have a body part i think isnt up to par with the rest i watch your videos and it helps me make a few minor tweaks that make all the difference. I recommend to everyone that asks how i look like i do to watch you videos. you have been a lot of help. most people need to learn mind to muscle connection. I feel that is the biggest reason people dont make gains. so maybe you might wanna do a video trying to explain that. it took me years to master. but i thik that will be the only thing i have not seen you cover. maybe you have but i just havnt seen it yet
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Rent1Plus
Working out is a journey of learning yourself just like everything else in life. I've listened to many people and hurt myself over time and went back and learned to listen to my own body. I've watched so many of your your videos and learned to trust you as my online workout trainer. I really apprecaite your knowledge and advice. usually I have to cut the fat and keep the lean to see any gains but your diet apparently speaks for itself. You've been amazing. I never leave comments but thought I should share that.
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Tenny
Hey Jeff, I just want to say thank you so much for these videos. They helped me alot. I was a 6ft 5 192 pound guy, and I decided I wanted to change my life and get completely bulk. I tried all these online videos, and none of them seem to work, and then I saw your chest workout video, and you went into depth about everything, and I'm starting to body build. I'm now at 220, and I've never been happier. Thank you so much for changing my life. Keep up the awesome work: )
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Anarchist
I don't know if they're my rear deltoids or my teres major/minor muscles, but they tend to get extra sore, not in the good way that my other muscles sometimes get. They're even sore when I massage them now, even though I only did elliptical machine today. When I do pullups, they tend to be sore rather than my lats, even though I hold the bar underhand and try to keep my arms as close as possible to my torso. What is happening?
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sport
In case anyone doubts this, I've been at it for about 2 months and this dude taught me everything I know.
Every day I add something new to my workouts because of him.
I watch a lot of gym fail videos too to learn what not to do
If it wasn't for him, id probably end up on one of those vids
One of the hardest parts about starting working out is learning what to do and how to do it
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Alex
Jeff would you say that ir's true or not rhat -All -back- work should move the scapula through it's entire range of movement, from full adduction to full abduction. If you start the exercise with the little finger higher than the thumb. It makes it easier to get into full abduction position. That's why the pull-down bar should be turned up on the outside not turned down. -
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Nicholas
Pe teacher trying to teach you how to lift weights: -slightly opens mouth-
Jeff cavalieres son: alright what your doing wrong is not utilising the external rotation, what you can also see here if I pull out my muscle markers is the target area of this exercise, also you have to remember that making the exercise as inefficient as possible creates the best results
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Red
So if you're going to translate this to pull-ups, for the lower lats, the bar has to reach near your chest, and the pulling motion has to be forward and downwards, right?
And then for the teres major, a wider grip, then forward and downwards, right?
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Shadow
Jeff is just a pure freak of Nature remarkably incredibly fit at his age which is astounding not to mention this mans Christmas tree on his lower back, his boulder shoulders and proportionately big arms all tied in with his insane core strength.
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mo8war
1: 25 Underhand Pulldown-
1: 55 Rocking Pulldown-
3: 00 Wide Grip Pulldown-
3: 45 Face Pulldowns-
4: 30 Meadows Row-
5: 00 Landmine 1-Arm Rows-
5: 45 1-arm hi pulley row-
6: 30 Face Pulls-
7: 10 W Rows
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