The Quest for a V Shape

When training, you should always be looking for proportion (some of you may be looking for size too). Never is this truer and perhaps more difficult than for the back. When looking at the body front on, or from the back nothing beats a nice V shape to the back. However couple this with a thick deep back and you have a very impressive upper body.

After the legs the back would have to be the largest muscle group and so the most difficult to put real mass on. Building a wide, deep back takes time and a wide variety of exercises. You see, you have the option of either an exercise making the back wider or an exercise making the back deeper. Very few exercises allow you to do both.

To show you all the muscle groups involved, it is better to refer to an anatomy chart.

Starting from the top and staying with the major muscle groups is the trapezius. This is the muscle between your neck and shoulders. Note how the muscle fibres radiate not only up but down as well – hence the name. It’s important to remember this as this will affect the way it is trained.

After this we have the rhomboid and teres group. This is the muscle group that will help add thickness to your back. Next is the latissimus dorsi, or lats. This is the one everyone wants as big as possible because it is what gives you the V. Don’t worry, loads of exercises coming up for this one! Finally, the erector spinae. Small but vital for lower back stability. These should not be neglected in any back workout. Strong erector spinae will allow you to loads of other exercises without fear of putting your back out – deadlifts and squats just two examples. However, as these are advanced exercises best seen in person, I’m showing you the back extension. So, let’s get started!

Shrugs

Best exercise for trapezius training by far. Whether you use a barbell, dumbbell, smith machine or cable, the movement is essentially the same for all. Consider the exercise for the dumbbell.

Stand holding dumbbells of a reasonable weight in each hand at your sides. Stick your head slightly forward, I say to my clients in the E.T. position. This allows for full contraction of the trapezius. Now try to bring your shoulders straight up to your ears. Lower the weight but at the bottom, press down. This will activate the lower fibres. The lower trapezius will also get worked out when you train your back with other exercises.

Repeat this movement for at least ten repetitions for three sets. Note that for some people, your shoulders are never going to get close to your ears. Don’t strain to do this. This is just how your body is structured.

Now you may see some people holding the dumbbells and rolling their shoulders. This will not help them develop their traps. Rolling brings in a lot of muscle groups but you aren’t helping your traps in the best way.

The rhomboids and teres group are involved in rowing exercises. In degree of difficulty, starting with the simplest, here are three good rowing exercises:

Seated Machine Row

Sit on the seat and position your chest against the pad. Chest pad should be adjusted to allow shoulders to stretch forward. The seat or grip should be adjusted to allow wrists to follow elbows.

Grasp lever handles with an overhand grip on the vertical handles. Pull lever back until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Repeat.

At the end of the movement lift the chest slightly and pull the shoulder blades together while keeping the lower chest on the pad. Let shoulders roll forward when arms extend.

Pulley Row

Sit slightly forward on platform and grasp cable attachment. Slide hips back positioning knees with slight bend.

Pull cable attachment to waist while straightening lower back. Pull shoulders back and push chest forward while arching back. Return until arms are extended, shoulders are stretched forward, and lower back is flexed forward. Repeat.

Begin with alight weight or no weight at all and add weight gradually to allow the lower back to develop sufficient strength. Do not pause or bounce at bottom of lift. Do not lower weight beyond a mild stretch. Full range of motion through lower back will vary from person to person.

Bent-over Row

Grab a barbell and get in an area where you have a good amount of room. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees slightly bent and your feet just beyond shoulder width apart.

Grasp the barbell with both hands, using an overhand grip and having your hands about shoulder width apart. Start with your arms fully extended, allowing the barbell hang at about mid-shin level. Next, lift or ‘row’ the barbell up and into your stomach area. Return to the start position and repeat.

Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.

Now the lats – and you thought we’d never come to it. I’m just trying to emphasise that well-rounded back development is the best for you. Good lat exercises are

Close-grip Lat Pulldown

This one adds in your biceps more than an ordinary Lat Pulldown. Who said they wanted bigger arms? You all did! So grasp parallel cable attachment. Sit with thighs under supports.

Pull down cable attachment to upper chest. Return until arms and shoulders are fully extended. Repeat. Gosh, it doesn’t get much simpler than that, does it? Remember, with all these exercises, focus on the eccentric – against gravity – movement. This will cause the most growth.

Cable Iron Cross

Stand on a platform and grasp handles to sides with palms facing down.

With arms straight, pull handles down below hips. Return lever handles upward just above shoulder high, or just before slight pressure in shoulder is felt. Repeat.

Use a platform if necessary so shoulder joint and girdle are approximate height as lever fulcrum.

Pullover

EVERYONE thinks this is a chest exercise!! It’s not. You are merely feeling the stretch of the pec as you do the exercise.

Grab a barbell with an overhand grip, shoulder width apart. Lie back on a bench. Hold the bar at arms-length above your chest bending elbows slightly. Slowly lower the bar behind your head keeping the elbows slightly bent, while taking in a deep breath. Feel the stretch in your back and sides (latissimus dorsi). Exhale as you raise the bar back to its position above your chest. Repeat.

Finally, the erector spinae.

While I could put in the deadlift here, it’s an advanced exercise I would prefer you had someone show you in person how it is done. Most of us don’t need to go much beyond the back extensions.

Position thighs prone on large pad and lower leg under padded brace. Hold weight to chest or behind neck. Raise upper body until hip and waist are fully extended. Lower body by bending hips and waist until fully flexed. Repeat.

Adjust lower leg brace so pressure is evenly distributed on thigh pad. Begin with body weight and add additional weight gradually to allow lower back adequate adaptation. Do not pause or bounce at bottom of lift. Do not lower weight beyond a mild stretch throughout hamstrings and low back. Full range of motion will vary from person to person.

There…that should keep you going for a few weeks while you build up your back. If you are doing a whole body routine, try to incorporate no more than three of these exercises in the routine.

Remember, you can exercise all you want in the gym but it’s when you get home and rest and eat properly that the real growth takes place.

Taken from Scott Sherwood's Facebook group Personal Training