Back and biceps go together like steak and potatoes, or a summer day  a stringer tank. This is a day of your training week worth looking forward to… and it’s worth doing right! But the best back workouts for mass aren’t just about heavy lifting, and the best biceps workouts for mass aren’t just about chasing the pump (although that’s definitely part of the fun). You need to do the best exercises, and do them right! Vince will show you how in this in-depth video guide. Find out which exercises you need to add to your next pull day workout and how to execute them properly!

If you are looking to pack on mass, don’t just focus back and biceps! Dial in your entire training week with Vince’s other Ultimate workouts:

Monday: Ultimate Chest & Triceps
Tuesday: Ultimate Back & Biceps
Wednesday: Rest and/or steady-state cardio
Thursday: Ultimate Legs & Glutes
Friday: Ultimate Shoulders
Saturday: Ultimate Arms
Sunday: Rest, play, and meal prep

For a demonstration on the proper form of each of the exercises in this back and biceps workout, watch this video from the V Shred YouTube channel!

Ultimate Back and Biceps Workout for Muscle Gains

A. Pull-up 3 sets, 8-10 reps (do machine-assisted pull-ups if necessary, rest 90 sec.)
B. Bent-over barbell row 4 sets, 12, 10, 8, 6 reps (rest 90 sec.)
C. Straight-arm pull-down 4 sets, 15, 12, 10, 8 reps (rest 60 sec.)
D. Seated cable row, neutral grip 4 sets, 10-12 reps (rest 60 sec.)
E. Preacher curl 4 sets, 10-12 reps (rest 60 sec.)
F. Alternating dumbbell curl 4 sets, 10 reps per arm (rest 60 sec.)

Back Workout Exercises

1. Pull-up

Pull-ups are one of the best back exercises, and it’s a great way to warm up all of the muscles on your back. To do this correctly, make sure to lead with your shoulders and squeeze your elbows into your side. Avoid swinging and kicking your legs to keep the focus on your back muscles. Do 3 sets of 10 reps.

2. Bent-Over Barbell Row

Bent-over barbell rows are popular in a lot of back workout routines, especially for bulking up. This compound exercise works multiple muscles on your back simultaneously. Do 4 sets, decreasing your reps with each set.

There are 3 big mistakes we see most people make when performing this exercise. Check out this video to ensure you are using proper form.

3. Straight Arm Lat Pull-Down

This exercise is great for your lat muscles. Try to keep weight at a minimum to keep the focus on the lat muscle instead of the triceps. Make sure to keep elbows slight bent and keep your chest out. Do 4 sets with decreasing reps with each set.

4. Seated Cable Row, Neutral Grip

For this back exercise, make sure to keep your chest pushed out while pulling back on the cable. Pull back with your elbows by your side instead of flaring them up and out. Do 4 sets of 10-12 reps.

Intra-Workout Supplements

One tip you may not hear often is the importance of taking am intra-workout supplement. Halfway through your back and biceps workout, it could be beneficial to take some quality BCAAs. These are building blocks of protein and will instantly help with muscle recovery, fuel your energy, and hydrate you with a boost of electrolytes. For BCAA supplements, we recommend Sculpt Nation BCAAs. They are digest quickly and can help keep you going for the rest of your workout.

Biceps Workout Exercises

1. Preacher Curl

Preacher curls are a great exercise for working out both heads of the biceps, but it does put more emphasis on the short head of the biceps and improve the thickness of your biceps. Remember to squeeze your biceps when you’ve pulled the bar to the top. Do 4 sets of 10-12 reps.

2. Alternating Dumbbell Curl

Alternating dumbbell curl is a great arm exercise which also targets both heads of the biceps. With this exercise, don’t lift dumbbells beyond your capacity. You will have a harder time maintaining proper form. Do 4 sets of 10 reps for this exercise.

Your biceps are the secondary movers in your back exercises, which makes it easy to target both back muscles and biceps for this workout. In every workout, you need to be mindful of the muscle groups you’re targeting to achieve your muscle mass goals. Most importantly, don’t forget that the best way to see results from these exercises is by practicing good form.

Don’t forget to eat for gains!

Want to grow? Then you need to eat like you mean it. The best way to do that is to use a calorie and macronutrient calculator that can be customized for muscle growth! This is exactly why we built one right into the V Shred App. Download it for your Apple or Android device and start eating for pure gains!

If you just asked “what’s a macro,” hey, we’ve been there. The answer: Hire a V Shred custom coach to make you a personalized muscle-building meal plan to fit your budget, and fill your sleeves even faster!

A great way to kill your gains is to not give your body what it needs after a tough lift. Your body needs specific  nutrients to recover after working out. If not, you could experience muscle loss, fat gain, sore joints, and loss of strength. POST WORKOUT by Sculpt Nation takes out all the guesswork. It is jam-packed with amino acids and the other essential nutrients your body needs for rapid recovery to keep your body primed to build muscle, burn fat, and get stronger after every single workout.

Want to really dial in your arms? Your journey starts with Vince’s legendary Big Arms program. This is a six-week arms specialization that will add size to your biceps and triceps. It will hurt, but it will be worth it! 

The post Ultimate Back and Biceps Workout for Muscle Gains appeared first on V Shred.

What is it they say about variety? That it’s the spice of life? We 100% agree!

But when it comes to your gym life — it depends. 

You have to be strategic, and today we are going to help you with that!  We have SIX BENT OVER ROW VARIATIONS for you to add to your exercise library.

For most, exercise variety is great! 

• Variation helps keep you motivated! 
• Mixing things up prevents burnout! 
• Changes can be beneficial for pushing past a plateau!
• Trying new movements expands your exercise knowledge! 

But if you are looking to get bigger or stronger — constantly changing your programming may not be the best idea! 

The keyword is constantly! Everyone needs some sort of change from time-to-time to avoid adaptation.

Here are 10 ideas to help keep your body from hitting a plateau that may be hard to break …. 

• Change your sets or reps.
• Increase or decrease your load.
• Try a different intensity.
• Add in, take away, or change your style of cardio.
• Change your tempo (pauses, etc.)
• Increase or decrease rest times.
• Change your workout schedule/training split.
• Incorporate supersets or clusters.
• Try all new exercises.
• Perform the exercises in your plan in a different way. 

If growth or strength is your goal, your training program should mainly consist of basic (but effective) staple exercises that change based on your progress, goals, and training phase, and hypertrophy should be achieved mainly through those first eight suggestions above! 

You can still incorporate new exercises or your current exercises in a different way,  but they need to fit into your overall plan and have a specific purpose.

Constant confusion IS NOT ideal … 

But a little strategic confusion could be beneficial!

One of the best ways to be strategic with muscle confusion when you are trying to grow or get stronger is to take an exercise you already have in your plan and make a slight adjustment. Which is exactly what you can do with the SIX BENT OVER ROW VARIATIONS we are showing you today. 

You can find step-by-step instructions and tips below! But if you are more of a visual learner, or want to ensure you are doing them correctly, check out this instructional video we filmed!

6 BENT OVER ROW VARIATIONS FOR A BIGGER BACK 

The first three variations only use dumbbells which makes them great if you workout from home, travel, or go to a gym with limited equipment. 

They are all dumbbell rows, but each is slightly different and serves a unique purpose!

VARIATION ONE: Bent Over Two Arm Dumbbell Row

This is a back-day staple for most. We include it in our variation list because many people workout from home or only have access to a gym with limited equipment and need dumbbell-only ideas for back day!

But also because many people perform this row variation with poor form and end up recruiting more traps or arms.  We want to help make sure if you are doing it, you are doing it right!

How To:

• Hold a dumbbell in each hand.
• Stand with feet shoulder-width apart and weights by your side. 
• Hinge at the hips, so your back is almost parallel to the ground.
• Brace your core, engage your glutes, keep your spine neutral. 
• You will stay in this position for all reps. 
• Perform your row by driving your elbows back first and then squeeze up.
• Slowly lower to the starting position and repeat for the desired number of reps.

Tips To Consider:

• Use moderate to light weight. Your goal is to hit the lats hard. Lowering the weight will help ensure you maintain proper tempo, use less momentum, and ONLY recruit your lats. 
• Do not row the weight up into your chest! Drive your elbows back and up.
• Try this exercise as a super-set with a pushing movement! 

VARIATION TWO: Bent Over Single-Arm Dumbbell Row 

This exercise is very similar to variation one, except you will be using a bench for support and only rowing one arm at a time. 

Throwing in unilateral movements is important to ensure you are hitting each side of your body equally. If you don’t currently have any unilateral exercises in your plan, you should!

How To:

• Place your right knee and right arm on a flat bench.
• Grab a DB with your left hanging arm. 
• Brace your core and keep your spine neutral. 
• You will stay in this position for all reps on the right side. 
• Perform the row by driving your left elbow back and then drive it up and squeeze your lats at the top. 
• Slowly lower and repeat for the desired number of reps.
• Switch sides and repeat.

Tips To Consider:

• Same as the two-arm row. Keep the weight moderate to light. 
• Do not row the weight up into your chest!!!! Drive elbows BACK and then UP!
• To not overly recruit your biceps, reduce elbow flexion to isolate lats.

VARIATION THREE: Chest Supported Dumbbell Row

This is another dumbbell variation with a bench, but you will put the bench at a slight incline and use it for chest support! 

The back is a large muscle, and sometimes people attempt to use a load that is way too heavy. This usually results in swinging or using the legs for momentum

When your chest is supported, it takes out all momentum and is all muscle! You get to focus on what’s most important — tempo and time under tension!

How To:

• Place a bench at a slight incline.
• Put your dumbbells on the floor next to the top of the bench, or hold them in each hand as you approach the bench.
• Straddle the bench and rest your chest on the angled portion of the bench. 
• Plant your feet firmly on the ground.
• Allow your arms to hang straight downwards with your palms facing toward one another and pull your shoulders down.  
• Row the dumbbells up towards the ribcage by pulling your elbows back and up and squeeze your lats. 
• Slowly lower and repeat for the desired number of reps, 

Tips To Consider:

• Similar form tips as above. Your elbows should drive straight back along your body and not flared out to the sides.  
• Use LIGHTER weight. Without ANY momentum, you will likely only be able to do about 50% of the normal weight you do for variation one. 
• Rest only your chest and torso on the bench, not your neck or head. Your head and neck should be over the top of the bench.
• Keep your head/neck neutral at all times.
• As you lift, your upper chest will probably slightly lift up off the pad. This is fine. Just keep your spine neutral! 

VARIATION FOUR: Standing Cable Low Row 

This row variation hits your lats at a lower angle and is great for people who have a hard time with the elbow back and up movement. With the cable pulley down low, once you stand back, the back and up movement is a little more natural. 

You can use any handle you have available at your gym. If you use a straight bar, we suggest an overhand (pronated) grip for better lat isolation. You can also use an EZ curl bar with an underhand (supinated) grip, but be aware that you will recruit a little more bicep performing them this way.

We also really like using a rope. With a rope, you can use a neutral position, which is great for lat contraction!  It also allows you to go out and around your hips. 

How To:

• Lower cable pulley to the very bottom.
• Hold a straight bar with an overhand grip. 
• Facing the machine, step back away from the machine.
• Keep your chest out and get a full stretch in your lats. 
• Get in a similar stance as row variation one.
• Drive the weight DOWN and into your belly button!

Tips To Consider:

• Do not pull toward your chest. Pull to your belly button, 
• Do not flare your elbows out. 
• Try out a variety of handles and grips. 

VARIATION FIVE: Inverted Row

This is a bodyweight-only exercise, but don’t let that fool you! It is VERY DIFFICULT, especially if added in as a back day finisher! 

It’s also a great back day warm-up and perfect for anybody working on developing their pull-up strength.  

You would typically use a smith machine/squat rack for this exercise, which is how we describe below, but if your gym has rings or a TRX system, those are also great options!

How To:

• Set the bar to around waist height when standing. You want the bar set just high enough to allow your arms to fully extend in  the hanging position.  
• Position yourself underneath the bar face up.
• Grab the bar with an overhand grip (palms facing away from you) slightly wider than shoulder-width.
• Let yourself “hang,” and then step your legs straight out and plant your heels on the ground. Your body should be in a straight line.
• Keep your core and glutes tight and contracted. 
• Pull yourself up to the bar until your lower chest touches the bar.
• Squeeze and push your chest out.
• Slowly lower yourself back down.
• Repeat for the desired number of reps. 

Tips To Consider:

• Focus on full range of motion!!
• You won’t be able to drive your elbow down and pull up to the belly button as we would typically advise. You still want to focus on having your elbows down at an angle, but your elbows won’t be completely tucked like they are with a DB or cable row. 
• If this is too difficult, try raising the bar up so that your body is at more of a 45-degree angle when you lean back.
• Another way to make this movement  easier is to bend your knees and keep your feet flat on the floor. 
• Try this as a warm-up, finisher, or in a super-set with a weighted exercise. 

VARIATION SIX: Meadows Row 

The Meadows Row was made popular and named after the famous bodybuilder John Meadows. You may have also heard it called a — Landmine Row, Single Arm T-Bar Row, or Perpendicular Landmine Row. 

Whatever you wanna call it, we love it!  It is unilateral, allows for a more significant elbow-out arm path, provides extra range of motion, and is great for grip strength!

It seems that a lot of people don’t know about this row variation, and we’ve noticed those that do tend to use bad form. A few weeks ago, we filmed a video on back thickness where we go into even more detail on how to do the Meadows Row with proper form. You can check it out HERE if you want!

How To:

• Position a barbell wedged into the corner of a wall. You can also use a landmine attachment if you have access to one.
• Load the bar using small plates.
• Get into a split stance position.
• Grab the end of the barbell with an overhand grip.
• Rest your non-working arm on your front leg for support. 
• Hinge forward, slightly turn your body and get your hip as high as possible.
• Row the weight up, out, and away from your body.
• Stop and squeeze when your elbow is at the midline of your body.
• Slowly lower the barbell back to the starting position.
• Repeat for the desired number of repetitions.
• Switch and do the same number of reps on the other side. 

Tips To Consider:

• Whatever leg is stepped back (the side you are working) make sure you really focus on driving that hip upwards for a better stretch in your lat. 
• Use smaller plates. Large plates restrict full range of motion. 
• Do not arch through your spine or let your back “rotate.”
• If you feel this movement in your arms more than your back, try adjusting your grip.

We hope you found this video helpful

and it helps you spice up your next back day!! 

If you want to hit your lats a little differently, swap your current row variation for one of these!

Or, if you are looking for more lat-focused movements, pick a few from the list and add them to your current program!

But don’t forget that including variations like these to bust past plateaus or cure boredom should be pretty low on your list of priorities if your goal is to build a BIGGER BACK! 

Actually, no matter your goal, your first priority should always be finding a training program and diet that best matches your goals and genetics. 

That is if you want the fastest and easiest results!!

We have a FREE QUIZ that can help you out with this. It’s only six questions. You get your results instantly and are given the three most important things you can do to get real results fast!! 

You can check it out HERE whenever you get a chance! 

The post 6 New Row Variations To Try On Back Day appeared first on V Shred.

Thick isn’t a word most want to hear when discussing their fitness goals and progress– unless you are trying to build an impressive back!

In that case, both THICK and WIDE should be your goal! 

In previous articles, we’ve shown you our favorite exercises for back width.

Today we are going to focus on BACK THICKNESS.

If you want a balanced back, it’s important to learn to differentiate between exercises that are best for back thickness versus back width…. and do both! 

How do you do that? It takes some strategy, which we are going to help you with today! If you don’t care about any of that and just want the exercise, CLICK HERE. 

BACK ANATOMY

Before we dive in, it may help to understand the basic anatomy of your back. 

The back consists of several powerful muscles that are all interconnected — the lats, traps, teres major, rhomboids, and spinal erectors (and that doesn’t even include all the other muscles in your lower back.)

Your back is a POWERHOUSE with many different muscles, so there will always be some overlap. But if you are strategic with your back training, there are plenty of ways to bias specific back muscles over others — which is crucial in whether you are targeting muscles responsible for width or thickness.

TRAINING FOR THICK -VS- WIDTH

Something as simple as how you set up an exercise, your grip, arm path, hand placement, how much you lean forward or backward, etc., can all dictate what part of your back you are working. 

We are focused on back thickness, so the exercise we are showing you today favors the parts of your back most responsible for creating density.

What muscle is that?

It’s actually pretty much every muscle in your upper and middle back — and to an extent, even your rear delts! 

Biasing muscles like traps, rhomboids, and spinal erectors are touted for helping develop a thicker back — while isolating your lats is how to get a wider back. 

However, lat density is also important for “thickness,” and your lats will no doubt get hit hard with the row variation we are showing you today!

HOW TO BUILD BACK THICKNESS

The best way to achieve density will be by incorporating heavy multi-joint compound movements designed to hit ALL of your upper and middle back muscles! 

Deadlifts and Bent Over Rows are great examples — keep doing those!

But there is another exercise for a thicker back that most people don’t think about doing. And that is …  The Single Arm T-Bar Row.

It is also often referred to as “The Meadow Row” and less frequently, “The Perpendicular Landmine Row.”

WHAT IS THE SINGLE ARM T-BAR ROW

Dumbbell rows are staples on back day for good reason. They are excellent at building strength and density.

This exercise is very similar to a one-arm dumbbell row, except you use a bar instead of DB’s and stand with both feet planted on the floor instead of one knee up on a bench. 

Another key difference is that this row allows for a more significant elbow-out arm path that does an even better job of hitting the upper back — while also providing a more extensive range of motion so that you can hit the lats pretty hard as well.

That extra “stretch” puts additional stress on the lats, promoting even more overall muscle damage and growth — which is what you are looking to do if muscle density is your goal! 

Some secondary muscles will also be used for this row – like your lower back, abs, biceps, and shoulders. It is also great for developing grip strength.

Oh .. and the reason it is sometimes called The Meadow Row is because this movement is said to have been made popular by the legendary bodybuilder John Meadows.

Whatever you choose to call it — Single Arm T Bar Row, Meadow Row, or Perpendicular Landmine Row, this is hands down one of the best row variations out there, especially if you have “outgrown” the DB selection at your gym.Just make sure you carefully read our “form tips” below as you DO NOT want to use large 45 lb plates for this exercise! 

HOW TO MASTER THE SINGLE ARM T-BAR ROW
WITH PERFECT FORM

We are breaking everything down step-by-step and giving you some fundamental setup and execution tips to help ensure you focus on doing what you need to do to achieve BACK THICKNESS.

If you are more of a visual learner or need a little more in-depth help on how to perform this row variation, we filmed a short video you can check out below! 

We really suggest you watch first– because remember, one tiny change in arm path or grip, and you could be focusing on width instead of thickness. Or even worse, not even your back at all! 

Set and rep range will vary based on your fitness level, where you place these in your program, etc. In general, we suggest aiming for 3-5 sets of around 12 reps. 

Set-Up

• Position a barbell wedged into the corner of a wall (or a landmine attachment if your gym has one.)
  
• Load the t-bar/barbell with the desired amount of weight.
  
• Do not use big 45 pound plates! Instead, you will want to use smaller plates so you can reach a full range of motion!
• This is really important for this exercise and one of the biggest mistakes we see people make.
  
• Due to the circumference of the barbell, you may want to use lifting straps or grips to eliminate wrist pain. 

Instructions

• Your body will not be positioned behind the bar like a typical row. Instead, you will position yourself in a “staggered stance” with your leading foot perpendicular to the bar.
  
• Grab the end of the barbell with the hand opposite from your leading foot with an overhand grip. (ex: If your right foot is leading, grasp the bar with your left hand.) 
• Rest your right elbow on your thigh for support if needed.
  
• Experiment with head position to see which works best for you.
• Most prefer to look slightly up. Hinge forward, slightly turn your body and get the hip of the side you are working up in the air as high as possible so that you get a really good stretch!
• Row the weight up, out, and away from your body.
  
• Stop when your elbow is at (or just past) the midline of your body and squeeze your upper/mid back hard!
  
•  Slowly lower the barbell back to the starting position (as close to the floor as possible.)  **see form tips**
• Repeat for the desired number of repetitions. Switch and do the same number of reps on the other side. 

Form Tips

• Keep your core tight.
  
• Do not arch through your spine or let your back “rotate.” You want to focus on keeping your back motionless!
  
• Do not jerk or use momentum to pull the bar up. If you feel you need to do this .. lower the weight!
  
• Do not allow the weight to slam back to the starting position. You want to control the movement from start to finish! **The eccentric (lowering) should take TWICE AS LONG as the concentric (lifting) portion of the lift.
• While biceps will slightly be used, if you feel this movement in your arms more than your back, try adjusting your grip a little. For example, you may want to use what is called a “false grip” – where you DO NOT wrap your thumb around the dumbbell.
  
• Allow your arm to hang down for a greater stretch and better range of motion, but don’t lock the shoulder blade down. ** This is why you do not want to use large 45lb plates. They are too large and will hinder your range of motion.
• Don’t forget to breathe!!! Exhale as you lift up and inhale as you lower down.

— ONLY DOING REGULAR DB ROWS WILL ONLY GET YOU SO FAR — 

If building a thicker (denser) back is your goal, try adding this unique row variation to your current back program! 

BUT KEEP IN MIND… 

You can’t only hit the weights hard and expect your back to grow!!

Even with a perfectly structured training program that includes plenty of exercises that bias back thickness — your back will never get the density you desire if you aren’t eating for your goals!!

You have to know your macros and then hit them consistently. 

If you want to know what your macros should be, we have a FREE MACRO CALCULATOR that is part of our FREE BODY TYPE QUIZ.

In addition to  helping you determine your macros and calorie needs, this quiz will tell you the 3 most important things you can do to get in shape faster and easier, based on your genetics!

It’s only a few questions, free, and your results are instant. So if you are interested, you can CLICK HERE!

The post Thick vs Wide: You need different exercises for different goals  appeared first on V Shred.

If back width is your goal, you are going to love what we have for you today!

Your back is a huge muscle group that is made up of a bunch of different muscles.

Because of this, you can’t go in on back day and only do some regular pull-ups, one style of pull-down, and some rows, and expect to have a muscular and balanced back.

The way you “set up” an exercise, the way you perform it, even the hand position you use can totally change which muscle in your back you bias.

Today, we will focus on the muscle that can help you have a wider back, and that is your lats — specifically UPPER LATS.

Your lats are a “two-part-muscle” (upper and lower.) For width, it is ideal to try to hit your upper lats a little bit harder. 

The exercise we are showing you today is actually our FAVORITE exercise to throw in a client’s plan if they come to us wanting to focus on back width.

And that exercise is… The Wide-Grip Pulldown 1.5

Basically, it’s a super wide-grip pulldown with the addition of a partial rep at the bottom of the movement. 

That extra ½ rep may not seem like much, but it specifically focuses on the part of the lift that favors the upper lats quite a bit more. 

That little bit of extra love can work wonders for anyone wanting to focus on back width. 

This style of pulldown is not a “staple” back exercise.

It does not replace all of the basics you should still be doing, such as pull-ups, regular pull-downs, rows, deadlifts, etc.

Throw it in when you want to change things up and/or shock your muscle to promote some more upper lat growth. 

There are some setup and technique cues you need to focus on if you are trying to hit your upper lats instead of your lower lats or the middle of your back.

Even if you think you know how to do this exercise with proper form, take a few seconds and watch THIS VIDEO we filmed beforehand.

Set-up and technique matter when it comes to what part of the back you are biasing! 

WIDE-GRIP LAT PULLDOWN 1.5

HOW TO:

• Use a seated cable pulldown machine.
• Grab a standard wide pulldown bar.
• Use a super wide-grip (well beyond shoulder width.)
• Sit with your body directly under the bar, but slightly leaned back, so your arm path allows you to favor your lats instead of your mid or upper back.
• Pull down just as you would with a typical wide-grip lat pulldown (see technique tips.)
• Squeeze at the bottom.
• Only raise the bar ½ way (around  forehead height) and then go back down.
• Squeeze again.
• Slowly go back to the starting position.
  

That is one rep. Repeat for the desired number of reps or until failure. 

REPS/SETS/WEIGHT:
Reps and sets will vary depending on your workout program, etc. We aren’t looking to go low and super heavy with this.

We suggest 3-4 sets of 10-12 reps. 

You will want to use a challenging weight, but due to that extra “½ rep” at the bottom, you will likely need to use a slightly lower weight than you would use with a standard lat pulldown. 

TECHNIQUE TIPS:

• Retract your scapula and press your shoulders down. 
• Squeeze your elbows into your sides both times you pull down.
• Use a controlled motion from beginning to end.
• Focus on your form, especially the eccentric portions of the movement.
  IE: don’t let the weight just “jerk” back to the starting position. Go slow! 

If your lats seem “locked” and unable to grow….

This might be the “shock” your back needs to bust past a plateau! When performed correctly, it is crazy what that little ½ rep can do to bias your upper lats and help you grow a wider back!

Give it a try for at least 6-8 weeks on at least one of your back days each week! As long as you are doing the exercise consistently and correctly — we know you will see a significant improvement in back width!

If you are trying to get results FASTER & EASIER ….

Just like there are specific exercises you want to do based on your goals, there are certain approaches you should take with your diet and training plan.

What you eat, how often you lift (and what style), how much cardio you do, etc.,  — should all be dependent on where you are right now, your long-term goals, and your body type.

If you don’t know your body type and want help with that, we have a 6 question BODY TYPE QUIZ that anyone can take FOR FREE!

You will get your results in just minutes and be given some suggestions as to what you should be doing if you want the best results possible! 

TAKE IT HERE

The post Want a Wider Back? Give your upper lats a little extra love with this ONE exercise! appeared first on V Shred.

The word WIDER is something you probably try to avoid when thinking about your fitness goals.

But when it comes to your BACK… that’s exactly what you want! 

Whether you seek massive gains or just want to put on a little bit of lean muscle…a v-tapered (wider) back should be your goal! 

Developed lats (what helps with back width and what we are focusing on in this article), are not only great for an overall balanced physique … they also help give the illusion of a smaller waist!

Most people (usually unknowingly) build their back only for thickness and don’t include enough exercises for WIDTH! 

I’m sure you probably already include popular lifts, like pull-ups or pull-downs. Those are great for building back width! But your GRIP and HAND PLACEMENT are important factors you may not have considered.

Today we are showing you some UNIQUE TECHNIQUES  that will enhance lat activation. Plus some of my other favorite back width exercises! 

6 Exercises For A V-Tapered Back
(Do’s & Don’ts For A Wider Back)

Even if you recognize the names of these exercises…pay close attention!!

Each has a very specific twist in the technique that will totally change the way you activate your lats! 

Pull Up Negatives
Pull-ups are a gold-standard for back day, but one of my favorite ways to do them that really burns the lats … is focusing ONLY on the NEGATIVE portion.

The key with these .. GO SLOW!! The lowering motion should take in the LEAST 5 seconds. 

You can work your way up to 10 or 15 seconds and even stopping to do iso-holds on the way down!

Take as much time as possible to lower before you fall into a dead hang position and then do it again. 

Chest Supported T-Bar Rows
T-bar rows are excellent for the upper traps, side lats, and rear delts. You can do these with a bar set up in a corner with a close grip handle or a plated machine if your gym has one.

I’m opting for NEITHER because the biggest technique mistake I see people make with T-Bar rows is yanking the weight and never using their lats to pull. That is why I prefer to do these chest supported. Some gyms have chest supported machines. If not, all you need is an incline bench! 

Lat Pulldowns
Yes, this is a basic lift, but there is a reason everyone does it! It hammers your lats, especially if performed with the right grip, hand placement, and form! 

Most research says that you will get more lat activation by using a pronated (overhand) grip .. with hand placement medium width, but not too wide.

The most important thing is that you use a weight that allows you to execute proper form. 

Keep your torso fairly upright, with a slight arch in your lower back (so that it looks as though your chest is slightly pushed out.) Keep this position throughout the entire movement. No swinging! Pull with your elbows as if you are trying to pull them straight into your rib-cage. Do not bounce up and down out of the seat, and do not use your biceps for power. Pause and squeeze your lats and shoulder blades together at the bottom of every single rep. 

Single Arm Leaning Cable Rows
Standard seated cable rows using a close grip attachment are great for lats. But making one small modification makes a big difference in being able to use mind-muscle connection and get a crazy lat burn. 

Put a single handle on a seated cable machine. Grab a mat for your knees and put it at the end of the bench. Get on your knees with your hip bones at the edge of the back of the bench and lean forward. One arm at a time, you will stretch forward as far as you can and then pull straight back. You will start with wrist palm down, and as you pull twist your wrist. Keep your arm in tight, but at the end of the rep, pull the elbow just slightly out. Your body will remain in a forward lean throughout the movement. Keep constant tension on the cable and really squeeze with every rep. 

If you are short on time and can’t do isometric, or you don’t have a single handle, you can also do these with a standard close-grip attachment sitting on the bench. But instead of sitting upright .. you will lean your torso forward with your chest almost touching your thighs .. and stay in this full leaning position while performing the entire pulling movement. Keep your head down, so your spine remains neutral. 

Close Grip Pull-Down (then push out)
This version of a close grip cable pull is not the way you likely perform it! Adding just one small pushing motion kills the mid to lower lats.

Grab a standard close-grip attachment and perform the seated close grip pull down as usual. 

But when you get to the chest, in one fluid motion, you will push out away from your chest, then squeeze. 

Pull down (don’t pause) .. and then scoop straight out .. squeeze! Reverse that exact movement back to the starting position. 

Standing Alternating Arm Kayak Lat Pulldowns
This is your standard standing lat pull-down with one small change.

Instead of grabbing a straight bar and using both arms to pull down .. you will go from one side to the other in a kayak motion.

Get in a standard standing lat pull-down position. In a kayaking motion – pull to one side – return to center – pull to the other. That’s one rep.

If you want to challenge yourself even more.. after you kayak to each side .. go down with BOTH arms for a standard lat pull-down! That’s one rep. 

This workout focuses on BACK WIDTH!
Back thickness is also important when you are building a 3D back.
Make sure you are incorporating a FULL training approach on back days. 

You may have a body type that is genetically prone to having a narrow upper-body and wider lower-body. This may mean you need to emphasize back training even more!

Or, you could have a body type that easily packs on upper-body width, but needs a lower body to match! 

If you aren’t sure what your body type is it’s crucial that you know so that you can start training (and eating) for your genetics.

Knowing your body type and training in a way that is ideal for it .. will help you achieve the best results in the fastest time!

This FREE BODY TYPE QUIZ will tell you your body type and get you started with the next steps you need to take! Check it out! 

Try adding these exercises modifications to your next back day then come back and leave a comment!! I’d love to know what you think! 

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