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What exercises are best to increase back width?

I want a wider back, more of a V, what exercises specifically improve this?

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- TresUno
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3 years ago

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back

lats

width

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0 Votes Nothing creates width in the back more than deadlifts. T-Bar rows are good as well. Add these 2 exercises to your back workout, and you will need bigger shirts! With respect by jwelston 3 years ago Report Abuse Add comments by jwelston 3 years ago
0 Votes Rear delts. Pulldowsn, Rows, and behind the kneck pullups. Backs, keep in mind, should be strong..wich doesnt mean big. The reason i say this, is back is part of the bodys core. Without a strong back, you cant bench correctly, and your postures off. Focus on strength for this muscle...size follows. by Stephen... 3 years ago Report Abuse Add comments by StephenSharpe 3 years ago
0 Votes To build a nice v-taper you will need, like you said, a wider back, a trimmed waist, and broad shoulders. Starting with back: Wide Grip Chins and Pull-ups, Wide Grip and Wide Neutral Grip Pulldowns, Cable Face Pulls, Cobra Cable Pulldowns, Cable and Barbell Decline Pullovers, DB Pullovers done with straight arms, Sternum Chin-ups, Rack Pulls (these will also build your traps, shoulders and back thickness in addition to strengthening your lower back and core), Rowing movements with a wide grip, Isometric cable rows, Negative Pull-ups, Static Hang from Pull-up bar, Reverse Rows, Rack Pull-ups and Reverse Rows with feet elevated on a stability ball and Deadlifts (although these are typically a back thickness exercise, they are great for building a v-taper because they bring in most of the muscles you are trying to work, abs, lats, traps, rear delts, not to mention the metabolic response they provide). For shoulders, heavy overhead presses (DB, barbell and you can do drop sets with machines or or a smith for safety), 1-arm shoulder presses work great because you have stabilize your core, upright rows, reverse pec dec flyes and rear delt raises, side lateral raises (DB or cables), front raises, Arnold Presses, Cuban presses, Hang cleans, Clean and presses (Probably one of the best overall for shoulders and your V), Snatches. For your abs, I would recommend staying away from things like side bends that will build the muscles around your hips wider. Try focusing on vacuums, planks, stability ball roll-outs, the ab wheel, BB roll-outs, Woodchoppers, All kinds of twisting and cross-body sit-ups, unilateral leg raises, Dragon flags (like leg raises but your entire torso is off the bench except your shoulders and your body is stiff as a board), pulse-ups and rotating pulse-ups, v-ups, and hanging leg raises from pull-up bar. Some other ideas: Renegade rows, medicine ball slams, DB or Kettlebell swings and over-the-shoulder medicine ball throws. This gives you a lot to work with so you can pick a few and work them into your split. I hope this helps. by mentalflex 3 years ago Report Abuse Add comments by mentalflex 3 years ago
0 Votes For wider shoulders you need to work wide lifts with both your chest, so start with widening your grip on flat bench press. As for the back itself, bent over rows and lat pull downs with wide grips will help widen you out a bit. Hope this helps by Brad in... 3 years ago Report Abuse Add comments by Brad in Chicago 3 years ago

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Nothing creates width in the back more than deadlifts. T-Bar rows are good as well. Add these 2 exercises to your back workout, and you will need bigger shirts!

With respect

jwelston

3 years ago

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Rear delts. Pulldowsn, Rows, and behind the kneck pullups. Backs, keep in mind, should be strong..wich doesnt mean big. The reason i say this, is back is part of the bodys core. Without a strong back, you cant bench correctly, and your postures off. Focus on strength for this muscle...size follows.

Stephen...

3 years ago

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To build a nice v-taper you will need, like you said, a wider back, a trimmed waist, and broad shoulders.
Starting with back: Wide Grip Chins and Pull-ups, Wide Grip and Wide Neutral Grip Pulldowns, Cable Face Pulls, Cobra Cable Pulldowns, Cable and Barbell Decline Pullovers, DB Pullovers done with straight arms, Sternum Chin-ups, Rack Pulls (these will also build your traps, shoulders and back thickness in addition to strengthening your lower back and core), Rowing movements with a wide grip, Isometric cable rows, Negative Pull-ups, Static Hang from Pull-up bar, Reverse Rows, Rack Pull-ups and Reverse Rows with feet elevated on a stability ball and Deadlifts (although these are typically a back thickness exercise, they are great for building a v-taper because they bring in most of the muscles you are trying to work, abs, lats, traps, rear delts, not to mention the metabolic response they provide).
For shoulders, heavy overhead presses (DB, barbell and you can do drop sets with machines or or a smith for safety), 1-arm shoulder presses work great because you have stabilize your core, upright rows, reverse pec dec flyes and rear delt raises, side lateral raises (DB or cables), front raises, Arnold Presses, Cuban presses, Hang cleans, Clean and presses (Probably one of the best overall for shoulders and your V), Snatches.
For your abs, I would recommend staying away from things like side bends that will build the muscles around your hips wider. Try focusing on vacuums, planks, stability ball roll-outs, the ab wheel, BB roll-outs, Woodchoppers, All kinds of twisting and cross-body sit-ups, unilateral leg raises, Dragon flags (like leg raises but your entire torso is off the bench except your shoulders and your body is stiff as a board), pulse-ups and rotating pulse-ups, v-ups, and hanging leg raises from pull-up bar.
Some other ideas: Renegade rows, medicine ball slams, DB or Kettlebell swings and over-the-shoulder medicine ball throws.
This gives you a lot to work with so you can pick a few and work them into your split.
I hope this helps.

mentalflex

3 years ago

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Votes

For wider shoulders you need to work wide lifts with both your chest, so start with widening your grip on flat bench press.

As for the back itself, bent over rows and lat pull downs with wide grips will help widen you out a bit.

Hope this helps

Brad in...

3 years ago

Report Abuse

Add comments

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