We often dream about a lot of things, be it money, freedom, peace of mind, a utopian world, etc. However, some of you might also dream about an exquisite V-shaped back. While you might have come across a million back workouts, you might still struggle with finding either the best dumbbell back exercises, barbell back exercises, or other back fat exercises that might help you to do the perfect back workouts to get perfect V shaped back.
But before doing the same, we must understand the fundamentals of V back muscles workout. What forms the perfect V back are two main components: the shoulders and the back muscles. That means, our first step will be getting the appearance that your waist is smaller followed by building a bigger upper body, that is broader shoulders and a wider back, while keeping in mind to create a properly ripped midriff (don’t worry we have blogs for that as well).
Now that we have understood the fundamentals, let’s go on to learning the best 4 exercises to include in your routine for back workouts to get perfect V shaped back.
Develop Stronger Shoulders
Standing overhead dumbbell press: 4 sets of 5-8 repetitions (Rest for 2 minutes between sets)
Why do it: This exercise is fantastic for increasing the size and strength of the deltoids. Your core muscles will have to work harder if you perform the exercise while standing.
How to do it: Set your feet approximately shoulder width apart as you stand. Keep the dumbbells on either side of your head while bending your elbows. Once your arms are fully extended, press them vertically upward, then slowly lower them to where you started.
Lateral raise: 3 sets of 12-15 repetitions (rest only long enough to do a set with the other arm)
Why do it: Greater range of motion is possible with the lateral rise.
How to do it: Choose a couple of dumbbells and place your hands facing your body while standing with the weights by your sides. Lift the dumbbells out to your sides with a small bend in your elbows while maintaining a still upper body. Lift until your arms are parallel to the ground, then gradually lower yourself back to the starting position.
Strengthen The Back
Deadlifts: 5 sets of 5 repetitions (2-3 minutes rest between sets)
Why do it: The 5 x 5 method can be used to ramp up to your maximal weight by utilizing progressively heavier weights. For instance, let’s say that the maximum amount of weight you can lift for 5 repetitions, that is five-rep max for the deadlift is 125 kilograms, this is how you have to prepare for the same:
- 65% of your 5-RM = 81.25kg
- 75% of your 5-RM = 93.75kg
- 85% of your 5-RM = 106.25kg
- 95% of your 5-RM = 118.75kg
- 100% of your 5-RM = 125kg
How to do it: Squat with your feet under the bar, and take a mixed grip with one palm facing up and the other facing down at shoulder width. Instead of pulling with your lower back, raise the bar by pushing with your heels and moving your hips forward. Don’t arch your back when you first start the lift. Your back will be in a weak position if you do this, making it vulnerable to damage. Keep your back “neutral,” where the goal is to preserve the spine’s natural curve.
Pull-ups: 40 reps in total
Why do it: With as little time between sets as possible, try to complete a total of 40 reps in as many sets as necessary. So as your lats and arms start to tire, you might start with sets of 8, then sets of 6, then a set of 3. Attempt to gradually shorten the time needed to complete 40 repetitions. Keep in mind that shape is important, warns Finn. “Don’t compromise technique to complete a few more reps. Instead, spend more time resting. The optimum approach to work your lats, according to research published in the Journal of Strength and Conditioning Research, is with a wide grip (hands spread around one and a half times shoulder width apart), palms facing forwards.
How to do it: With your palms facing away from you and your arms completely stretched, grasp the handles of the pull-up bar. You should hold your hands shoulder-width apart. To raise your chin above the bar, squeeze your shoulder blades together, take a deep breath out, and then force your elbows into your hips. Return to the starting position while lowering slowly.
It can be quite hectic for you to maintain both your exercise and diet & nutrition at the same time. Don’t worry, we have a solution for this as well. Download the FITPASS app or log in to the website and get a FITPASS membership today so that all your fitness needs are met on a single platform, keep sweating and keep working hard backs workouts to get perfect V shaped back!