The best V-shape back workout routine is result-oriented.
In fact, back exercise improves posture, prevents back pain, and strengthens the spinal cord.
It also helps you gain V-shaped back faster.
This article avails the best back workout routine that will enable you to build V-shape back muscles and improves your overall health.
What are the back muscle to target during a workout
Actually, to get V-shape back muscles, you need to do comprehensive workouts that target all your back muscles. However, it is important to know which back muscle to target. Here are the back muscles you need to work on:
- Middle trapezius: Upward rotation and adduction of the scapulae(1)
- Lower trapezius: Depression of the scapulae(2)
- Latissimus dorsi: Extension, adduction, horizontal abduction, and internal rotation of the shoulder(3)
- Infraspinatus: External rotation of the shoulder (this is one of the rotator cuff muscles(4)
- Erector spinae: Extension and lateral flexion of the spine(5)
Routine program for V-shape back muscles workout
The best V-shape back workout is discussed below will enable you to get the best body proportion. Here is how to perform V-shape back workout for the wider back(6).
Wide grip pull up
Using the best type of back workout such as a wide grip pull up is a key.
How to perform Wide grip pull up for V shape back
- Right in the cage, grab the bar with each hand.
- Ensure that your grip is wider than your body, your arms and torso should form a ‘Y.’
- Each arm should be 30 to 45 degrees from your body, but no more than a 45-degree angle
- Look straight ahead and pull your body upwards towards the bar
- Pause, under control lower yourself back down to the starting point
- perform 3 sets, 8 to 10 reps per set and rest for 30 to 90 seconds between set.
Wide grip pull up strengthens the back muscles and shapes the back(7).
T-bar row for V-shape back muscles
After wide grip pullup, you need to proceed to T-bar row.
How to perform T-bar row for V-shape back muscles
- Place the end of an empty barbell into stable end and ensure it does not move
- Now put heavyweight plates on it to hold it down
- On the other end place bar with plates and straddle it
- Now you are set to go
- Therefore, bend over at the hips until your torso is about a 45 degrees to the floor
- Hook a V-grip handle under the bar and hold with both hands
- Make sure your lower back in its natural arch to avoid injuries, and squeeze your shoulder
- Then pull the bar until the weight touches your chest
- Perform 2 sets with 8 to 10 reps per set.
Note: use enough weight and position yourself to avoid injuries.
Stiff leg deadlift
Deadlift, especially stiff leg deadlift targets back muscles and is more effective for back muscle resistance training.
How to do stiff leg deadlift
- Grasp a bar using an overhand grip
- Stand with your torso straight and your legs spaced
- Now you are set to go, lower the barbell steadily to over the top of your feet
- Ensure your back is straight and inhale as you perform this movement.
- Return to the starting point slowly under control as you exhale
- perform stiff leg deadlift 3 sets, 10 reps per set(8).
Seated pulley row for v-shape back
Done with stiff leg deadlift, proceed to seated pulley row.
Using pulley row is very simple and easy, as you will be using a machine to make it easier.
How to do seated pulley row
You can perform in your local gym for V-shape back
Here is how to perform it
- Right on the smith machine
- Hold your torso to a 90-degree to your legs, and pull the handles back toward your torso
- Now squeeze your shoulder blades together, and pull the cable toward you while breathing in.
- Use the strength of your back to pull your elbows toward your ribcage
- Pull the weights as close as you can
- Breath out as you slowly let the weight go back to starting position
- perform 3 sets, 8 to 15 reps for each set.
One-arm dumbbell row
After machine seated pulley row, take your next step to one arm dumbbell row
How to do a one-arm dumbbell row like Kai Greene
- Start by standing next to a flat bench and position
- Ensure the left knee on the bench with the dumbbell in the right hand
- Bend forward from the hips, and place the left hand on the bench
- Now bend so that your upper body is parallel to the floor and the head facing down
- The right hand with the dumbbell should hang straight down with the palm facing the bench
- Keeping the arm close to the side of your body, pull the dumbbell up to your side
- After a pause, lower the weight back to the starting position
- Repeat the movement until the set is finished
- Switch arms and perform 4 reps, 8 to 15 reps for both arms alternating them
Note: do not use too heavyweight and position yourself appropriately to avoid injuries.
For effective and fast gain of V-shape back muscles, follow your routine and work out your back at least twice a week.
Tips to stay safe during a v-shape back workout
- Have balanced diet plan full of complex carbohydrates, and whole food.
- Be progressive- start at a slow pace and advance with time and train within your limit.
- Drink enough fluids, especially water throughout the day
- Stay motivated while training and cool down
- Train regularly and be determined
- Be in proper form to avoid injuries
Summing It Up
The above back workout routine is the simplest workout for V-shape back.
It targets the necessary muscles for a better body proportional.
However, you need to start at low pace and progress.
Do not overtrain and Don’t rush for progress. Make it simple.