How To Get A Good V-Taper - 3 Exercises You NEED For Upper Back!
I’m going to teach you the 3 best exercises for bigger, wider, & stronger upper back.
First, let’s cover the 3 main muscles that make up the upper back & their primary function so you can understand why these exercises are the ones I selected.
In this video we are looking to target your upper back specifically your Traps, Rhomboids & your Teres Major.
How to optimally bias those muscles in any exercise?
General Upper Back / Teres & Traps Bias
Neutral grip
Little less abduction than rhomboid row
Arch upper-back
Drive elbows back & behind your body as you pull your shoulder blades together trying to touch your elbows together behind your back
Rhomboid: If you wanted to bias your rhomboids more… take a pronated grip which will allow you more humerus abduction
Now that you have a clear picture of the muscles & function of the upper back let’s dive into how we will train them.
EXERCISE #1 - P.G or N.G. wide grip Pulldowns (teres major)
For this exercise, you can choose palms down or neutral grip.
P.G. or N.G Wide Grip Pull Down
Then all you need to do is drive elbows back & behind your body as you pull your shoulder blades together trying to touch your elbows together behind your back.
It’s helpful if you also arch your upper back… think about showing your chest to the sky
Frequency: Once per week.
Sets & Reps: 3 sets of 6-12 reps
Rest: 2-3 minutes between each set.
EXERCISE #2 - Rhomboid Plate-Loaded or Machine Row
For this exercise, you can use either the plate-loaded machine or the regular machines, whichever you prefer or whichever your gym has.
Rhomboid Row
Palms down grip b/c you’ll be able to abduct your arm more with a palms-down grip
Arch upper-back
Drive elbows back & behind your body as you pull your shoulder blades together trying to touch your elbows together behind your back
Sets & Reps: 3 sets of 6-12 reps
Rest: 2-3 minutes between each set.
EXERCISE #3 - Pull-Ups
Now I chose pull-ups for a few reasons. They’re empowering as fuck. If you can’t do a pull-up right now that’s okay. Do banded pull-ups. Do pull-up negatives: this is where you jump up to the top of the movement then slowly control yourself on the way down. Use the assisted pull-up machine.
Pull-Ups
Choose a grip you feel comfortable with or that you like
Drive elbows back & behind your body as you pull your shoulder blades together trying to touch your elbows together behind your back
Also, think about showing your chest to the sky
Frequency: Once per week.
Sets & Reps: 3 sets of 6-12 reps
Rest: 2-3 minutes between each set.
What’s Next Week?
I hope this helps you! If you need help please feel free to DM me on Instagram @tedshredss or email me: tedgormanpt@gmail.com. I’d love to give you free tips/advice or help clear up anything we talked about today.
Next week’s article/video is up for debate, go vote on my Instagram story if you want a say in what comes next week.
Thank you for reading or watching!
I hope this has helped you and if it has…
Please let me know via email! tedgormanpt@gmail.com
Also, if you have any questions about what we talked about today…
Email me, I’d love to answer your questions and give you some advice 🤝
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Talk soon,
-Ted :)
