Create a V-taper to make your back look broader and your waist look smaller even if you don’t plan to be a bodybuilder. What’s a V-taper? A V-taper is a specific physique look with broader shoulders, back and small waist line to create a V-shape. This build sounds like a V-taper is good for men only, but it is just as good for women, also.
One of the best ways to create a V-taper is to build your latissimus dorsi muscles. These are the muscles right below and under the arm pit. They play a major role in pulling motions, and also add shoulder and back strength. Specific exercises that use a pulling motions such as wide grip pull ups, lat pull downs, and barbell pullovers can help develop the lat muscles for a better V-Taper.
Barbell pullovers
You’ll need a bench for this exercise. Lay perpendicular on the bench with your hips slightly flexed. Keep a bend in your elbows and grasp the barbell. Hold it above the chest. Lower the barbell over and past your head until the weight is parallel to your torso.
Wide grip lat pull downs
Wide grip pull downs are a solid exercise for developing lat muscles, but wide grip does not mean hold the very end of the bar. As a matter of fact, that is a one way to injure your shoulders and compromise the range of motion during this back exercise.
Hold the pull down bar wider than shoulders width apart, and bring it down to your upper chest. Return the bar to the start position while focusing on your lat muscles. You should feel the pull down your back and on the sides.
Close grip pull downs
Now that you’ve tried the wide grip pull downs you can add close grip pull downs to your back exercises. Just as it sounds, you use a close grip handle for this back exercise. Use two handles on the cable clip if you can’t find a close grip handle for this movement.
Pull the handle down to your upper chest just like wide grip pull downs. When you become more advanced with close grip pull downs try it on a cable machine without a seat. Place your knees on the floor and do the close grip pull downs.
Avoid injuries by using a spotter
Use a spotter for heavy weights or if you have have never done these exercises before. Control the equipment so your exercise movement is smooth and does not cause injury. Concentrate on each exercise and focus on the pulling motions that target the lat muscles.
Sources:
ExRx.net