Best Exercises for Building a V-Shaped Back

A wide, muscular back is one of the most impressive physical attributes you can develop. The coveted V-taper—broad shoulders tapering down to a narrow waist—creates an athletic silhouette that commands attention. In this comprehensive guide, we’ll cover the best exercises for building a V-shaped back and how to structure your back training for maximum results.

Understanding Back Anatomy

To build an impressive back, you need to understand the muscles you’re targeting:

Latissimus Dorsi (Lats)

The lats are the largest muscles in your back and primary creators of the V-taper. They run from under your armpits down to your lower back and are responsible for pulling movements.

Functions:

• Shoulder adduction (pulling arms to sides)
• Shoulder extension (pulling arms backward)
• Internal rotation of the shoulder

Trapezius (Traps)

The trapezius is a large diamond-shaped muscle covering the upper back and neck. It has three portions:

• Upper traps: Elevate the shoulders
• Middle traps: Retract shoulder blades
• Lower traps: Depress shoulder blades

Rhomboids

Located between the shoulder blades, rhomboids pull your scapulae together and contribute to back thickness.

Teres Major and Minor

These smaller muscles assist the lats in shoulder extension and external rotation.

Erector Spinae

The lower back muscles that run along your spine, essential for maintaining posture during rows and deadlifts.

The Best Exercises for Back Width (V-Taper)

1. Pull-Ups

The pull-up is the king of lat exercises. Nothing beats it for building back width and creating that dramatic V-taper.

How to perform:

1. Grip the bar slightly wider than shoulder-width, palms facing away
2. Hang with arms fully extended
3. Pull yourself up until your chin clears the bar
4. Focus on driving your elbows down toward your hips
5. Lower with control to full extension

Variations:

• Wide grip pull-ups (more lat emphasis)
• Close grip chin-ups (more bicep involvement)
• Neutral grip pull-ups (easier on shoulders)

Pro tips:

• Keep your core tight and avoid swinging
• Focus on squeezing your lats, not just pulling with arms
• If you can’t do full pull-ups, use assisted machines or bands

Sets/Reps: 4 sets × 6-12 reps

2. Lat Pulldown

The lat pulldown allows you to train the same movement pattern as pull-ups with adjustable resistance.

How to perform:

1. Sit with thighs secured under the pad
2. Grip the bar wider than shoulder-width
3. Pull the bar down to your upper chest
4. Squeeze your lats at the bottom
5. Control the bar back up fully stretching your lats

Variations:

• Wide grip (standard)
• Close grip (emphasizes lower lats)
• Reverse grip (underhand)
• Single arm

Pro tips:

• Lean back slightly (15-20 degrees)
• Pull with your elbows, not your hands
• Don’t go too heavy—control is key

Sets/Reps: 3-4 sets × 10-12 reps

3. Straight Arm Pulldown

This exercise isolates the lats without bicep involvement, creating an intense contraction.

How to perform:

1. Stand facing a high cable with straight bar or rope
2. Keep arms nearly straight throughout
3. Push the bar/rope down in an arc toward your thighs
4. Squeeze your lats hard at the bottom
5. Control the return slowly

Pro tips:

• Hinge slightly at the hips
• Focus on the lat squeeze, not arm movement
• Use lighter weight for better mind-muscle connection

Sets/Reps: 3 sets × 12-15 reps

4. Dumbbell Pullover

A classic exercise that stretches and contracts the lats through a unique range of motion.

How to perform:

1. Lie perpendicular across a bench, supporting upper back
2. Hold a dumbbell with both hands above your chest
3. Lower the weight in an arc behind your head
4. Feel the stretch in your lats
5. Pull the weight back over your chest using your lats

Pro tips:

• Keep a slight bend in your elbows
• Don’t go too heavy—focus on the stretch
• Lower your hips slightly for a greater stretch

Sets/Reps: 3 sets × 12-15 reps

The Best Exercises for Back Thickness

5. Barbell Row

The bent-over row is essential for building a thick, powerful back. It hits all the major back muscles when performed correctly.

How to perform:

1. Stand with feet shoulder-width apart
2. Hinge at hips until torso is 45-60 degrees to the floor
3. Grip barbell slightly wider than shoulder-width
4. Pull bar to lower chest/upper abdomen
5. Squeeze shoulder blades together at the top
6. Lower with control

Pro tips:

• Keep your lower back neutral—never rounded
• Pull to your belly button for more lat activation
• Pull to your lower chest for more upper back

Sets/Reps: 4 sets × 6-10 reps

6. Dumbbell Row

Dumbbell rows allow for greater range of motion and unilateral training to address imbalances.

How to perform:

1. Place one knee and hand on a bench
2. Hold dumbbell in opposite hand
3. Row the dumbbell to your hip
4. Squeeze your lat at the top
5. Lower with full stretch

Pro tips:

• Keep your back parallel to the floor
• Drive your elbow past your body
• Don’t rotate your torso

Sets/Reps: 3 sets × 8-12 reps per arm

7. Seated Cable Row

The cable row provides constant tension throughout the movement for excellent muscle building.

How to perform:

1. Sit with feet on platform, knees slightly bent
2. Grasp the V-handle or straight bar
3. Pull to your lower chest/upper abdomen
4. Squeeze your shoulder blades together
5. Extend arms fully with control

Variations:

• Close grip (V-handle)
• Wide grip (straight bar)
• Single arm

Pro tips:

• Keep your torso stable—no rocking
• Lead with your elbows
• Get a full stretch at the extension

Sets/Reps: 3-4 sets × 10-12 reps

8. T-Bar Row

The T-bar row allows you to go heavy while providing chest support in some variations.

How to perform:

1. Straddle the bar or use a T-bar machine
2. Grip the handles with arms extended
3. Row the weight to your chest
4. Squeeze your back at the top
5. Lower with control

Pro tips:

• Keep your chest up
• Don’t round your lower back
• Drive through your elbows

Sets/Reps: 4 sets × 8-10 reps

9. Face Pull

Face pulls target the rear delts and upper back, essential for shoulder health and balanced development.

How to perform:

1. Set cable at face height
2. Grip rope with thumbs pointing back
3. Pull toward your face, separating the rope
4. Squeeze shoulder blades and externally rotate shoulders
5. Return with control

Pro tips:

• Lead with your elbows high
• Focus on external rotation at the end
• Use lighter weight for better activation

Sets/Reps: 3-4 sets × 15-20 reps

10. Deadlift

While primarily a posterior chain exercise, deadlifts build tremendous back thickness and overall mass.

How to perform:

1. Stand with feet hip-width apart, bar over mid-foot
2. Hinge and grip the bar
3. Brace your core, flatten your back
4. Drive through the floor, extending hips and knees
5. Lock out with shoulders back
6. Lower with control

Pro tips:

• Keep the bar close to your body
• Think about pushing the floor away
• Squeeze your lats to keep bar tight to you

Sets/Reps: 3-4 sets × 5 reps

Sample V-Taper Back Workouts

Workout A: Width Focus

Exercise	Sets	Reps	Rest
Pull-Ups	4	6-10	2 min
Lat Pulldown (Wide)	3	10-12	90 sec
Straight Arm Pulldown	3	12-15	60 sec
Dumbbell Pullover	3	12-15	60 sec
Face Pull	3	15-20	60 sec

Workout B: Thickness Focus

Exercise	Sets	Reps	Rest
Deadlift	3	5	3 min
Barbell Row	4	6-8	2 min
Seated Cable Row	3	10-12	90 sec
Dumbbell Row	3	8-10	90 sec
Face Pull	3	15-20	60 sec

Complete Back Day (Width + Thickness)

Exercise	Sets	Reps	Rest
Pull-Ups	4	6-10	2 min
Barbell Row	4	6-8	2 min
Lat Pulldown	3	10-12	90 sec
Dumbbell Row	3	8-10	90 sec
Straight Arm Pulldown	2	12-15	60 sec
Face Pull	3	15-20	60 sec

Training Tips for Maximum V-Taper

1. Prioritize Pull-Ups

If you can’t do many pull-ups, make improving them a priority. Nothing builds back width better.

2. Use Full Range of Motion

Partial reps cheat your gains. Fully stretch and fully contract on every rep.

3. Mind-Muscle Connection

Focus on feeling your lats work, not just moving weight. Lighter weight with better connection beats heavy ego lifting.

4. Train Back Twice Per Week

For optimal development, train back 2 times weekly with at least 48 hours between sessions.

5. Include Both Vertical and Horizontal Pulls

Vertical pulls (pull-ups, pulldowns) build width, while horizontal pulls (rows) build thickness. You need both.

6. Don’t Neglect Rear Delts

Developed rear delts enhance the V-taper appearance and prevent shoulder injuries.

7. Progressive Overload

Add weight, reps, or sets over time. Your back won’t grow without progressive challenge.

Track Your Back Training with SuperBody

Building an impressive V-shaped back requires consistent training and progressive overload. The SuperBody app lets you track every set and rep of your back workouts, ensuring you’re always pushing toward new personal bests. With detailed exercise demonstrations and customizable workout plans, SuperBody is the perfect tool for sculpting your ideal physique. Download it from the App Store to start building your V-taper today.

Conclusion

Building a V-shaped back requires targeting both width (lats) and thickness (mid-back, traps) through a variety of pulling exercises. Focus on compound movements like pull-ups, rows, and deadlifts, supplemented by isolation work like straight arm pulldowns and face pulls. Train your back twice weekly, prioritize progressive overload, and develop a strong mind-muscle connection. With consistent effort and intelligent programming, you’ll develop the wide, powerful back that defines athletic excellence.