Seeking information/opinion on what you/your clients have found to be the best over~all exercise for upper back width. If you had to choose just one, what would it be. Having a rather long torso, I’m always looking to enhance that v-taper in any way that I possibly can. Please include sets/reps/tempo and anything else that you feel might be helpful. Thanks for your time/input into this matter and may you all continue to GROW!!!
Best,
Keith
PULL-UPS by far!!! This is probably the best back exercise anyone could do! Do wide grip (3x10-8), Medium grip (3x10-8) and close-grip (palms facing each other) 3x10-8. I also like to add in there bent over rows. Whatever you do, make sure you mix it up every few weeks…hope this helps.
Bent over DB rows work well, high weight, low rep
ive added some width with rows, but the general consensus is rows for thickness, pullups/ pulldowns for width/ v shape
Try Wide Grip-ups, eblows back to just under the nose. 4 X 10 add weight and stretch between sets. This will really cause the wings to pop out on the side off you body. Check the mirror.
PULL-UPS , PULL-UPS, PULL-UPS!!! Weight PULL-UPS… get the picture…
Conventional Deadlifts: Perform with hands spaced wide and shoulder blades pulled together…this is a MUST…(using high volume i.e. 5 X 5 or 4 X 6). I find this movement to be irreplaceable!
P.S. You don’t “always” have to go heavy on these. They can be placed early in the routine and be done with maximal weights, or at the end as a finisher with “moderate” weights. Mix it up. Remember:FORM OVER WEIGHT!
Well, don’t forget them all important caps; the side delts - they only enhance the silhouette of a physique. But besides the pullup (or I call 'em “chest ups” since I pull my chest up to the bar), I also like seated wide grip cable rows. And don’t forget thickness: deadlifts, close-grip pulldowns and pullups.
Am I the only one who doesn’t believe in “widening” or “shaping” exercises.All exercises hit the muscles differently,but do barbell rows(supposedly for “thickness”) and you will get wider.Do wide grip chins(supposedly for “width”)and you will get thicker!Remember folks,contrary to Flex,and Muscle Mag,leg extensions aren’t a “shaping” xercise.Sorry,not trying to be a smart ass,just giving my opinion.
Ol’ Kid, Your inquiry is more than LEGIT! Having said that,
I don’t think anyone who replied believes in the theory of
“muscle-shaping exercises.” I think that we were just trying
to give Keith a list of movements that would “maximize” his
potential in a given area! What else could we have said,
besides… nothing!?
Re-reading your answer,I guess deads aren’t the typical “muscle mag” advice for “width”.Sorry about that,I just think someone should have specified.I really hate hearing people at the gym,and some friends,refering to “shaping”,“width”,and “Thickness” exercises.
In regards to pull~ups: I believe that variety is the key here. There is nothing like trashing your back with 3 or 4 different grips for pull/chin ups. This really hits from all angles. Do most of you find that you usually train to failure when doing pull/chin ups?
It really does help to do your deadlifting with proper form too. Thanks for that reminder.
Lastly, do you think that there is a certain number of reps per set for optimal growth when doing pull ups or chins? Some days it’s hard to get 3 or 4 good, quality, controlled sets of even 8 reps. Thanks for the input on this subject.
Keith
Try T-bar rows - If your gym doesn’t have one. Grab a bar and stick one end in a corner. Then load up a few 35’s one the free end. Bend 45deg. and keep your back straight and start rowing. If you need to - grab the close grip row handle and slide it over the end for grip.
Then jump down turn around pick a bail of cotton!!
Ol’ Kid, NO need for apology; those “turd burglars” at
said magazines piss me off to no end, also!!! It’s inquiries
such as “yours” that help spawn more intelligent discussion.
(Unfortunately, they are oft perceived as flames.)
(Joey Z.)
I think Fred Hatfield said it best when he said " Don’t get cute!". All it takes is to do one basic movement, I’m not at all convinced after nearly 10 yrs of training that one can change how a muscle looks by emphazising certain parts of the muscle. I’ve tried again and again with certain “special” routines, only to have a bigger version of the muscle, with no change in shape. Just my personal opinion, but like stated earlier, it’s good to change movements to keep things mentally and physically fresh.
Well, honestly, when it comes to developing a nice thick and wide back - I prefer deadlifts. They are essential in my book.
Barbell rows(my fav.) definitely; but pullups are good too. I love deadlifts(really heavy) but I don’t think they’ll help with your taper much, too much erectors, too little lats. Still do them, just use them on a hip dominat leg day and have a seperate day for back.
If you are going for strictly the width and the V look. Here is an excellent workout I think.
Wide Grip Pullups: 2 sets of 6 reps
Parallel Grip Pullups: 2 sets of 10 reps
Wide Grip Pullups(negative only) 2 sets of 30 seconds.
Take 2 minutes between each set and once you can perform the rep range in good form tie a weight around your waist. The thirty seconds negatives will smoke your back and be precise with it. Do not go up in weight if you can only lower yourself in 20 seconds.good luck.Also lower yourself in a 3-4 second count on all sets except the negatives
I thought the width of you lats depended more on the width of your bones.
deadlifts will grow the muscles between your shoulder blades, forcing them outwards, giving a wider appearance