The Best Back Exercises for Getting that Perfect V-Shape

My passion is fitness! I have put together some of my favorite workouts to help you achieve those back gains! I have provided a brief explanation and some tips for each workout. For the best results we recommend 3 sets of 12-15 reps per workout.  

• Lat Pull Downs  

Grasp the bar with a wide grip, looking forward with your torso upright. Retract your shoulder blades and pull the bar down in front of you to your upper chest. Squeeze your lats at the bottom of the move. Resist the temptation to lean back to aid the movement. 

• Seated Cable Rows 

Set the pulley at the lowest rung on the machine. Place your feet on the pads available, if there are no pads, find a step and place that in front of the machine before placing your feet on it. 

Helpful tips for this workout: 

1. Begin by having your arms completely outstretched as this move targets the lats and this position best engages the area.  
2. Keep your head, back and spine neutrally aligned, with your chest elevated and core engaged.  
3. With a small bend in your knees, pull the attachment in towards your body to just below the naval, initiating the move by driving your elbows towards your hips, keeping the elbows in. As the attachment reaches your torso, squeeze your lats and shoulder blades, holding the contraction for 1-2sec. Reverse to the start and repeat for desired number of reps. 
4. Rope Face Pulls: 

Stand facing a rope attachment that is attached to a high pulley cable machine. Pull the rope directly towards your face, separating your hands as you do so, as you keep your elbows up and out to the sides. Continue pulling until the elbows travel slightly behind the back and your hands are to the sides of your head. 

• Bent Over Barbell Row: 

Stand with your mid-foot under the bar (medium stance). Bend over and grab the bar (palms down, medium-grip) unlock your knees while keeping your hips high Lift your chest and straighten your back pulling the bar against your lower chest. Return the bar to the floor. Breathe. Straighten your back, take a big breath, hold it. Then do your next rep.  

• Dumbbell Reverse Flys’: 

Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. Set your feet shoulder-width apart. Let the dumbbells hang straight down from your shoulders, your palms facing each other, with your arms slightly bent. 

Keeping your back flat and your torso sill, raise your arms straight out to your sides until they’re in line with your body. Don’t change the bend in your elbows. Pause, then slowly return to the starting position.