Developing a v-taper: The best exercises to strengthen your back

When it comes to workouts, you need to make sure that you’re training every part of your body, even ones which you cannot see. Having a good back can make you look good in a tank top. It can also help define your torso. Aside from the aesthetics, a strong back will also improve your posture and make you physically stronger. 

Alex Silver-Fagan, a master trainer at Nike says that sitting at a desk all day forces the frontal body to tighten and shorten while the posterior chain becomes lengthened and weak. He also suggests that when it comes to posture, having strong, engaged back muscles will help you. Here are the best exercises for your back which will help train your muscles and provide strength. It will also help tone your back and give you the V-Shape.

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Wide-grip barbell partial deadlift:

The equipment required for this exercise is Barbell. To do this, stand with your feet slightly wider than shoulder-width distance. Grab onto a barbell using an overhand grip, keeping your arms at a 45-degree angle from the side of your body, with no bend in the elbows. Stand tall when you squeeze the bar into your thighs and pull your shoulder blades together. Without letting the bar move away from your body, hinge your hips. Lower the bar just above the knee while you count to five. Do 6-7 reps. 

Scap Push-ups

To do this, start in a full plank position. Slowly push your shoulder blades together without bending your elbows. This will lower your body a few inches. Return to the initial position to complete a rep. You should do 20 of these reps for a great back and shoulder blades. Also, remember to engage your core and do not arch your lower back.

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Pull-ups

Hang on the bar using an overhand grip. Pull your shoulder blades down towards the floor. Imagine moving your shoulders down and away from your ears. Continue until the bar is just below your chin, and hold that position for three seconds. Take five seconds to return to the hanging position. You should opt for doing 7-8 reps. Pro tip: using an overhand grip targets your back.