How to Build a Wide Back (The V-Taper Look!)
02/08/2016Building the V-Taper…
![How to build a wide back like a barn door written by sheffield personal trainer and fitness business owner nickeh screetoni](https://www.lepfitness.co.uk/wp-content/uploads/2016/08/How-to-build-a-wide-back-like-a-barn-door-written-by-sheffield-personal-trainer-and-fitness-business-owner-nickeh-screetoni--300x300.jpg)
I see and hear a lot of guys wanting that famous ‘V-taper’ look. Not only does this look super cool, but having a strong back is essential for training function, being able to perform at a higher level like when you are swinging your taylormade driver, and improving body composition.
I also ‘heard it through the grapevine’ that the V-taper look is pretty appealing to the ladies. So if your a single guy wanting to attract the opposite sex, or a man wanting to look dapper in a suit, or just simply a guy who wants a great looking back… then your going to want to tune into this post.
What is a V-Taper?
![the v-taper look - wide back, and shoulders narrow waist](https://www.lepfitness.co.uk/wp-content/uploads/2016/08/unnamed-2-300x200.jpg)
Like a King Cobra spreading it’s hood, the v-taper shape makes you look wide, strong and powerful. This look is created by having a thick set of shoulders, wide back muscles and a narrow waist. In this post i’m going to educate you on How to Build a Wide Back, so you can cultivate that aesthetically pleasing V-taper look…
1) Pull Ups
![v-taper workout - how to build a big back](https://www.lepfitness.co.uk/wp-content/uploads/2016/08/rookie-mistakes-the-pullup-main-e1470147261539-300x290.jpg)
There’s nothing that’s going to slap on muscle for your back quite like pull ups. Pull ups are a great way to add width to your lats (latismus dorsi) – the outer muscles of the back, which are largely responsible for the wide wing v-taper look. Complete pull ups at the start of your workout when your fresh. Aim for 6-10 reps, if that’s too easy make-sure you slap on some added weight. If your a beginner and can’t manage a full pull up then start by using the assisted pull machine.
2) Heavy rows
![dumbbell rows to build a big wide back - written by LEP Fitness in Sheffield](https://www.lepfitness.co.uk/wp-content/uploads/2016/08/dumbbell-row-e1470147365758-300x142.jpg)
Heavy rows are a sure way to add overall thickness to your back wings! Try adding a variety of different rows into your routine. As a general rule of thumb the wider your grip on exercises the more you target the outer back, and the narrower the grip the more you target the inner. Make-sure to add plenty of rowing exercises into your routine, some of my favourites are: dumbbell rows, barbell rows and cable rows.
3) Lateral Pull Downs
![lateral pull downs for a wide back - v-taper](https://www.lepfitness.co.uk/wp-content/uploads/2016/08/01_widelatpulldown-300x225.jpg)
Similar to the pull ups, lateral pull downs will slap on some serious width to your back. I recommend using a mixture of rep ranges ranging from 8-15, all the way up to 20-25 reps per set. There are many variations of lateral pull downs, two of my favourites are the wide pull down and supinated pull down.
4) Deadlifts
![deadlifts to build a wide back](https://www.lepfitness.co.uk/wp-content/uploads/2016/08/wide-grip-deadlift-300x255.jpg)
Arguably the king of all strength exercises, the deadlift! This exercise if done correctly improves power, strength and the size/width of your back. I recommend adding deadlifts at the start of your routine, or after doing pull ups, when your still relatively fresh. I’d also recommend keeping the reps low, anything from 5-8 reps per set. Make-sure you keep rest periods high, taking between 2-3 minutes rest between each set.
👱💪 Nick
![0494be38-6894-4e3a-b155-0f42ff2a2e5d](https://www.lepfitness.co.uk/wp-content/uploads/2016/03/0494be38-6894-4e3a-b155-0f42ff2a2e5d-170x130.png)