5 Killer Back Exercises for a Defined, v-Tapered Back

When you think of a big, V-taper physique you probably think big barn-door back in the same train of thought. Building a great back is tricky business, mainly due to it not being a mirror muscle worked. This can make for lack of mind-muscle connection and overall lack of muscular development.

These 5 killer back exercises can dramatically change the shape of your back - and create some mile-wide lats!

Exercise #1 The Classic Pull-up

Probably the most essential back-building exercise, the pull-up incorporates using the lats to pull through the movement as well as incorporating the stabilizing muscles.

Rhomboids, traps and supporting muscle within the spine help stabilize the movement- allowing the lats to move freely in a singular plane for maximum muscle growth. Definitely a good one!

a) Begin the movement by positioning arms slightly wider than shoulder-width apart on the pull-up bar, palms facing forward.b) Keeping the shoulder and scapula down and tight, slowly pull chin to furthest possible.c) Hold at the top for 1 second and squeeze the movement.d) Slowly return down to bottom, keeping constant tension on the lats.

Sets and Reps: 4 x 10-12

TOP TIP: Can’t do this many pull-ups on your own? Grab a partner to support your feet to free some weight off the movement or use a pull-up assist machine.

Exercise #2 Muscle-Building Deadlift

Not for the faint of heart, but definitely for those looking for a big back!

This can be considered a leg movement or even a full body movement, but the benefits you will get from deadlifts will be leaving you wanting to do them more often. Improved posture, stronger lumbar and increased power and explosiveness are just a few things that will be in your immediate future.

Belt up, go heavy with perfect form and reap the rewards.

a) Begin the movement by positioning hands shoulder-width apart on bar starting from the floor - one palm under, one over.b) Keeping your back flat and lifting with your legs, exhale whilst pulling the bar into top position situated right at waistline.c) Squeeze shoulder blades together for 1-second hold.d) Slowly exhale and bend knees to lower the weight back to starting position.

Sets and Reps: 4 x 10

DEADLIFT FORM: - Very Important

✓ Your feet should be spaced hip-width apart with your grip just outside your legs.✓ Your back should be flat—neutral spine—from start to finish.✓ The bar should remain in contact with your legs for the entire range of motion.✓ Your hips and knees should move in concert to transfer the bar from the ground to an upper-thigh, locked position.

TOP TIP: Keep your lats flexed throughout the movement. This will not only keep your form tight and reduce injury but also increase mind-muscle connection for other isolation exercises.