Improve Your Physique By Improving Your “V-Taper”
Improve Your Physique By Improving Your “V-Taper”
Whether my personal training clients come to me because they want to compete in fitness competitions or simply improve their health and physique, they are looking to develop a smaller trimmer waistline. This requires, cardio, strength training, and a well balanced meal plan, in order to develop that “V-taper”!! What is the V-taper? It’s the broad shoulders and well developed lats, that make the waistline look narrow and slender. The lats are the broadest muscle group of the back and it’s responsible for the highly sought after V–taper. The following 4 exercises are imperative to building those lats and I often incorporate them in my own workouts.
1. Wide Grip Lat Pull Downs: The key is to pull the bar down to the top of your chest by recruiting your lats and not your biceps. Tensing the lats and activating those muscles, squeeze your back as if grabbing a pencil between your shoulder blades. Hold the contraction at the bottom of the movement. Shoot for 3 sets of 8 to 12 reps focusing on perfect form and making that muscle-mind connection.
2. Dumbbell Pullover: Lay on a flat bench with your feet firmly planted on the floor. Grab the dumbbell with both hands and hoist it over your head. With only a slight bend in your arm, lower the weight as far behind your head as possible until you feel that you’re getting a good stretch in your lats. Now, using the targeted muscles, pull the dumbbell back over to a point just over your head. Shoot for 3 sets of 12 to 15 repetitions. You should feel a good stretch in your entire back, especially in the lats.
3. One Armed Dumbbell Rows: Place one knee and the hand from the same side on a flat bench, using your other leg as a stabilizer flat on the floor. With your chest up, creating an arch in your lower back, and keeping your back from rounding, dumbbell in hand, pull your elbow up by contracting your back muscles. The key here is to maintain your elbow at a 45-degree angle and raise the dumbbell toward your hips, not your side. Hold the contraction then slowly lower the dumbbell and repeat. Aim for 3 sets of 8 to 10 repetitions.
4. Pull Ups: Whether using a close grip or a wide grip, pull-ups are an absolute staple to building a solid back, especially when concentrating on the lat muscles. Grab the bar from a dead hanging position, tuck and cross your legs behind you keeping your chest up. Pull yourself up until your chin reaches the bar and slowly return back to the start position. Shoot for 3 sets of as many reps as possible.
The most critical concerns when developing a strong, powerful back and creating the appearance of a V-taper is the use of proper weight. Throughout my many years of experience in the fitness industry, I’ve seen too many trainees focus on lifting too heavy which shifts the form and focus to other muscles. For more information on sculpting a desirable physique, increasing muscle mass, or if you’re frustrated with your current level of fitness and looking to hire a personal trainer, contact us.
