Today, the notion of aesthetics is an important notion in the world of bodybuilding and fitness. This obviously involves a muscular back that is drawn. And when we talk about a muscular back, we directly think of the popular "V". It emphasizes the muscles located at the level of the shoulder girdle.
In addition, the famous "V" gives the impression of a more slender and slimmer silhouette. In other words, working out your back will give you a bigger, thicker physique, while looking good. But to get there, it will be necessary to work the muscles of the back in depth, especially the latissimus dorsi.
Many exercises will allow you to reach your goal if you are regular in your workouts, whether in the gym or at home. For workouts at home, elastic resistance bands are a must-have accessory for getting a V-back.
Traction
The pull-up is a well-known movement whether you are athletic or not. The pull-ups mainly develop the back muscles and the biceps. There are several ways to do pull-ups with your hands more or less apart or to have them in pronation, in neutral grip or in supination. For the objective of the V-back, overhand pull-ups are the most performed, especially for competitions such as those in the army.
To perform a pull-up, there are several essential steps. In the initial position, take the bar so that the distance between your hands is slightly wider than that of your shoulders. In addition, the grip is done in pronation, that is to say that the palms of the hands are forward, with the thumbs inward. Hang with your body straight and your arms extended.
Your whole body should be sheathed. Do not bend your legs and stand with your feet together. Slightly lift the chest while bringing the shoulder blades down for optimal sheathing. Keep your elbows slightly bent to preserve your joints during your workouts.
Bend your elbows, i.e. pull on your arms to bring your chin above the bar. Exhale as you come up. There should be no rocking or help with the lower limbs.
Return to the initial position by controlling the descent with the same safety instructions for your arms and your back. Inhale during this step.
Also read: Australian pull-up: how to sculpt your back and your biceps?
The T-bar row
The T-bar row is an exercise that works on your back muscles. Specifically, you will increase the thickness of your back. The load must be adapted to your level, do not take the risk by loading too much from the start.
To perform the rowing T-bar, wedge one end of the bar in the place provided in the initial position. Place the weights on the other end. Slightly bend your legs, lean your chest forward and take the handles provided in pronation, that is thumbs inward. The bar is between your legs and your arms are straight with elbows unlocked. Your core and neck should be straight and aligned throughout the movement.
Pull the bar towards you without moving your trunk. Exhale during this step or inhale to work the deep muscles more. Your elbows go backwards, but not outwards.
Do the opposite movement while keeping the safety instructions to return to the initial position. Inhale or exhale depending on the choice in the previous step.
To find out more: 5 examples of back-bicep sessions for rapid mass gain
The wide grip vertical pull
The vertical pull with a wide grip works the back muscles. It is very effective, in particular, for widening your back. This is one of the best exercises for drawing the "V". The load must, of course, be adapted to your level.
Initially, the barbell is gripped pronated, i.e. with the thumbs inward and greater than shoulder width. Sit down with your thighs locked under the cushion provided. Your back is sheathed and leaning back slightly.
Pull the bar up to the top of the pecs. Your back should remain straight throughout the movement. Your elbows remain in the plane of your bust and should not go forward. Return to the initial position, controlling the rise and respecting the movement as described.
Also read:The front pullover with elastic: the solution for a perfect back
The deadlift
The deadlift is a complete exercise that will work the whole body. But it puts more strain on the quadriceps and back muscles. The technique is quite complex and it is advisable to pass the technique before adding the load, as it is conducive to lower back injuries. Thus, the load must be adapted to your capacity.
To succeed in the deadlift, equip yourself with a barbell and discs according to your level. With the bar on the ground, place your feet, parallel and hip-width apart, so that the bar is above half of your feet. Perform a squat and take the bar.
The grip is done with one hand supinated and the other hand pronated, with a distance slightly greater than shoulder width. Apply tension, that is, pull the bar until your arms are straight and the rest of your body is sheathed. The back must be straight, the neck in line with the trunk and the pelvis in anteversion.
Coordinate a leg and back extension to raise the bar to full extension. Exhale when extending. The back must remain straight throughout the movement, aligned with the pelvis and the neck. Your pelvis is in anteversion until full extension where it will go into retroversion.
Perform the reverse movement until you reach the initial position again, while keeping the previous safety instructions. Control the descent. Inhale during this step.
An article you should also read: Romanian Deadlift: Everything you need to know
The Superman
The superman exercise is one of the core exercises. It mainly solicits the muscles of the lumbar region. It will improve your posture, optimize the synergy between the upper and lower body and can relieve lower back pain. The superman therefore allows you to maintain the tip of the V in your back.
To do this, place yourself on a mat and lie on your stomach. Stretch the legs back and arms forward in line with the body. Simultaneously raise the legs and the bust while contracting the muscles of the lumbar region. Arms and legs stay straight.
Hold the position for as long as you can. Your neck remains in line with the bust, do not try to look in front of you.The desired goal is a sheathing of the lumbar region, do not raise your legs and your bust too high, a few centimeters are enough Obviously, the longer your sheathing, the more you will work in depth.
To know: How many push-ups should I do per day to see results?
Get a V-back with Superhuman Fit Elastic Resistance Bands
All the exercises described above can be done indoors with the appropriate equipment. But to train from home or at your vacation spot, bet on elastic resistance bands.
The pack offered by Fit Superhuman is compact and portable everywhere, thanks to its very practical storage bag. You can take it everywhere with you and store it easily at home, because it does not take up space.
The elastic resistance bands will allow you to perform the exercises to have a V-shaped back by adding a load of 5 to 75 kilos. If you take a second pack of elastic bands, you can even go up to 150 kilos.
The anchoring system on the door is really very easy to use, especially for your pulling exercises. But these elastic resistance bands from Fit Superhuman are suitable for all types of exercises, even your superman core can benefit from them.
Thanks to the Fit Superhuman elastic resistance bands, you will no longer have an excuse not to achieve your V-back goal, because every day, no matter where, you will be able to train with loads. All users of this product are won over by the ease of use and the effectiveness felt during training.
For more information: Lower back workout
In summary
Having a V-shaped back is becoming an essential objective for bodybuilding enthusiasts. However, it is not so easy to achieve this and you have to train regularly. The best exercises for getting the V-back are pull-ups, deadlifts, row T-bars, wide-grip vertical pull-ups, and the superman. These complete exercises work all the muscles of the back in depth so that you can give your back that coveted shape.
The elastic resistance bands from Fit Superhuman are a great accessory to toughen up your workouts with added loads, ranging from 5 to 75 kilos. Convenient and compact, the complete pack is portable so you can achieve your V-back goal anywhere, anytime. So ready to have a V-back?
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