Having impressive back muscles is part of a well-developed and attractive physique. However, it takes a lot of effort developing that V-Taper and building wider lats especially if you don’t know the best exercises for this purpose. That’s why we decided to write a guide with the 7 best exercises for developing wider lats that will get you that V-Taper much faster without hitting a plateau in your workout.
- Dumbbell Pullover
This exercise is amazing because it works both opposing muscles. Your chest and your back. It’s an exercise that engages many muscle fibers which is why it’s one of the best ones for wider lats. To do the pullover you need a dumbbell and a bench. To start the exercise you need to lie flat on the bench press, grab the dumbbell with both hands and raise it directly above your chest. From this starting position, start moving your hands backwards keeping your arms and elbows straight all the time. When your hands are in the same line with your body, engage your chest and traps to bring the weight back to the starting position.
- Pull-Ups (Wide Grip)
The wide grip pull up is the best pull up you can do to develop that V-Taper. All pull ups engage your back muscles but the wider you go the more you stimulate your body to develop wider lats. To do this exercise you need a pull up bar and nothing else because it’s a bodyweight exercise. Grab the pull up bar as wide as you can and start bringing yourself up till your chin is above the bar.
- Cable Rows
The seated cable rows are extremely good for developing your back muscles. It engages all the muscles in our back which is what makes the exercise great. To do this exercise you need to get to the cable row machine and adjust the weight. Sit on the bench and place your feet on the metal plates in front of you. Grab the extension that is attached to the cable with both hands to get to the starting position. From this position you need to pull on the cable using your back and arm muscles towards your stomach while simultaneously straightening your back.
- Barbell Upright Row
Another great exercise that engages your back muscles as well as your shoulders. It’s great for developing wider lats and shoulders at the same time. For this exercise you are going to need the EZ-bar filled with weights. The starting position is standing with the bar in your hands in front of your body. From this position you need to pull the bar upwards toward your chin until your elbows are parallel to the floor. Bring it back down slowly to complete one rep of the upright row.
- Straight Arm Pulldown
Movements that involve shoulder extensions are one of the best for training your lats because they keep the biceps fixed and out of the movement so it can’t help you like when you do different pulls. To do this exercise you will need to find a cable machine and attach an extension to the pulley on the top. Adjust the weight and grab the attachment with your hands and shoulder-width. Stand up straight with your arms fully extended and start pulling down on the cable to engage your lats.
- Single Arm Dumbbell Row
This exercise is also an important one that any athlete needs to do if they want a great looking V-Taper. You need a dumbbell and a bench to execute this particular exercise. The starting position is rather unique because you place one knee and one hand with your arm extended on the bench while the other leg is on the floor and the other hand is holding the dumbbell. At this point you are bent over and your body is parallel to the ground. To execute one rep of this exercise you need to pull the dumbbell toward your stomach while keeping your elbow close to your body. Pull as high as you can to engage your back muscles and slowly bring it down afterward.
- Side Lateral Raise
The side lateral raise is mainly a shoulder exercise but it works out your lats as well which stimulates growth of your muscles. For this exercise you will need two dumbbells, one in each hand. The starting position is standing with the dumbbells in your hands and your arms extended on the sides. From this position, lift your arms to the sides while keeping them straight till you reach the height of your shoulders. Bring the weights back to the starting position slowly to do one rep.
