So you might think that the best exercise for your back is deadlifts or possibly even a bent over row and I would agree to some extent. However in this post it is not focused around the above two exercises, instead to build an awesome back you need to be able to perform different pull ups which is going to give you shape. How many of you want the 'V' shape which symbolises a small mid drift and a wide upper body? Well, in order to build a V shape physique you need to put the work in with one exercise, any ideas what it is? Read on to find out what you need to do....
In case you are still wondering what the exercise is that is going to build such a great back, the answer is Pull Ups. That is right, how many of you perform pull ups in your workout? Can you lift your weight off the floor? How many of you use pull ups as a warm up instead of a working set? Do you opt for the lat pulldown machine instead of doing a pull up? Basically what I am saying is if you aren't doing pull ups then this could be the reason why you haven't got the width you want.
Wide Grip Pull Ups
The best exercise in my opinion to really widen your back is to perform wide grip pull ups. I weigh 80 kilograms and performing these is quite easy so I tend to add an additional weight to me. This is an option for you too if you can hit 10 -15 repetitions quite comfortably. The exercise is going to work your Latissimus Dorsi muscle which covers a lot of your back and will work on your V shape. Pulling up your bodyweight is a compound exercise which requires a great deal of effort from your lats and your core so be sure to put in 5 or 6 sets of these beauties.
Can't Do A Pull Up?
Don't worry if you can't do a pull up, this exercise is very hard to do and it might require some practise before you are doing many in a row. Fear not, there is always a way and the best way to increase the amount of pulls ups is to start off by performing eccentric (negative) reps that will break down the muscles. How do you do this? Simply, start off by standing on a bench and jump up to the bar and lower yourself slowly (counting to 5 is a good way to ensure you really target the lats). Perform as many as you can or do sets of 10 reps and do this for 3-4 weeks. After this period attempt pull ups without the bench and I guarantee there will be an improvement to how many reps you get out.
Repair And Refuel
Remember, when you do pull ups you are really working the body so it is essential you are repairing the muscle properly. The best way to do this is by using a whey protein powder and why not combine it with creatine to maximise results. Creatine is great for improving strength and this will be required, especially when it comes to the time you need to perform your pull ups from a standing position.
Next time you work your back muscles, use wide grip pull ups to really build on your V shape and let them enhance your physique!