Get Wide Back Workout Best PDF  

A wide back isn’t just a symbol of aesthetics.

It’s a testament to hard work and commitment to your fitness goals. 

In this comprehensive guide you’ll learn the secrets behind back width.

As a certified person trainer with 8 years of lifting experience, I’m here to help. Get ready to grow with this wide back workout! 

Here’s what’s coming up. 

Main Takeaways: Wide Back Workout 

  • Lats are the main muscle for a wide back. But do include the teres muscles, traps, and side and rear delts for a total wide back look .  
  • The v shape is not totally genetic. Different people have different shoulder to waist to hip ratios. Do targeted wide back exercises to get the v shape. 

  • A v shape is attractive because it gives your body symmetry and strength. It can make your clothes fit better and give you self confidence. 

  • Start your wide back workout by activating your lats with light weight and high reps. Complete reps with full range of motion to really feel the lats stretch. 

  • Use progressive overload to increase the reps, weight, or intensity of the exercises and prevent muscle plateau. But don’t sacrifice form for more weight. 


What Makes Your Back Look Wide?

Your back looks wider with the main muscles being “the lats” that add to the broad, aesthetic look. 

Bodybuilders call lats wings, because that’s how they look when you pose with your hands on your hips.

The lats are a fan shaped muscle that extend from your lower back all the way up to your humerus (arm bone). 

But training the lats alone doesn’t give you the wide look. There are other muscles that need to be trained to complete the wide look. 

Those muscles include: 

  • Teres major and minor
  • Upper, mid, and lower traps
  • Side delts and rear delts 

Training all of these while emphasizing the lats will result in the wide back look you’re aiming for. 

Proper training will be the difference maker to sculpting a powerful, wide back. It will also give you the coveted v shape look. 

What Gives You The V Shape? 

wide back workout

What gives you the v shape is focusing on building muscles in the right places and trimming down your waist.

The v shape refers to the look of an upside down triangle. Two points are your shoulders and the third point is your waist. 

This gives a v shape look from the back that is pleasing to look at. It gives your body a fit and strong appearance. 

The foundation is to create an upper body that is wide. Thick traps, built side delts and rear delts, and flaring lats extend the v shape outward. 

At the same time work on trimming down. A smaller waist will add to the visual effect of the point of the v shape. 

Besides having a trim waistline, training your obliques and serratus anterior muscles will help to create the v shape. 

Obliques and the serratus anterior muscle create separation from the front and creates a tapered look. It can often “trick” the eyes into looking like a thinner waist. 

The combo of wide back with a trim waist achieves the v shape. 

Is V Shape Genetic?

For a few lucky individuals, v shape could be genetic. 

But for most gym goers and fitness enthusiasts, a v shape has to be built and sculpted with exercise and nutrition. 

Genetics play a role in the width of your collarbone and shoulders. While some have naturally broad shoulders, others may be born with narrower shoulders. 

Genetics also determine the insertion of your lats. 

Some have low lat insertions that create a powerful wide look from the front and back. High lat insertions emphasize the waist more and bring attention to the upper back. 

Genetics determine the width of your waist too.

Males generally have less width in their hips than females. 
However, the shoulder to waist to hip ratio can vary from person to person. 

To summarize, v shape can be a genetic gift, but for most it is not. 
You have to work with what you have and make the most of it. 

The fun part of exercise is to sculpt your body overtime to achieve an aesthetic look. 

You can achieve a v shape with the wide back workout coming up. 

Why Is V Shaped Body Attractive?

A v shaped body has been historically known to be the height of aesthetics. 

If you look at ancient Greek or Roman sculptures, you’ll know the broad shoulders and flaring lats narrowing into a small waist.

The v shaped body is attractive for a number of reasons. 

  • Balance. A v shaped body creates a visual balance in your physique that makes you look more symmetrical. Doing dumbbell workouts can also help with symmetry.
  • Waist to Hip Ratio. A wide back and narrow waistline brings on a classic look to the body. It creates a nice contrast between the upper and lower body, which increases attractiveness. 
  • Clothing Fit. A v shaped boy makes your clothes look and fit better. Shirts and tops drape better across your arms, chest, and back.
  • Strength. A wide back is a physical sign of strength. It makes you look more dominant, which comes with its own sense of appeal. 
  • Self Confidence. A wide back will boost your inward self confidence. Your body image and self esteem will improve as you look and shape an aesthetic physique. 

A v shaped body is attractive because it’s a sign of strength and functional fitness. 

Aiming for a v shape with a wide back workout is a worthwhile goal for anyone who wants to improve their physical appearance. 

Here’s one thing to avoid that looks unattractive: invisible lat syndrome. 

Invisible lat syndrome is when a person walks around with arms awkwardly raised at their sides. 

They may feel like they’re lats are huge and their back is wider than a door. 
But in reality it looks like they’re holding invisible suitcases. 

Don’t be that person with invisible lat syndrome and a fake lat flare! 

5 Super Tips For A Wide Back 

There’s a lot that goes into getting a strong, wide back. 

Consistent exercise is of course one of the things you have to do to get that v shape. 

But proper nutrition is also key. You have to fuel your body with the right foods to see change. 

Continue this same process day in and day out and you can see results! 
Besides that, here are 5 tips you can apply to your wide back workout. 

Feel Your Lats First 

The problem with many lifters is that they start on the heavy weights without properly engaging their lats.

This can waste precious gym time and take the focus away from your wide back workout. 

You want to activate the lats with shoulder extension, get mind muscle connection, and feel the burn.

To feel your lats, start with lat pull downs or cable lat pullovers. Go nice and slow with light reps for 2 sets of 20 reps. 

To feel your lats further, pull with your elbows. This means to imagine your hands and arms as hooks, and centrally focus on your elbows driving down. 

Then at the bottom of the movement squeeze your lats to get a solid contraction. 

Next comes the important tip of the lat stretch. 

Stretch Your Lats 

When it comes to a wide back workout, the stretch is as important as the flex. 

Stretching the lat allows for full range of motion and keeps your shoulder joints healthy. Lats should stay flexible, even when lifting heavy weights. 

An elongated and flexible lat allows for better muscle recruitment in the long run. 

You’ll get a more effective workout and muscle engagement when you stretch your lats. 

Use A Pronated Grip

A pronated grip is when your palms face away from you. This is opposed to a supinated grip, where your palms face toward you. 

Why is a pronated grip important? 

This study shows that a lat pulldown with a pronated grip is recommended because it activates the lats best. 

For a wide back, you definitely want maximum lat activation. 

The study mentions that grip width doesn’t matter for maximum lat activation. However, a medium width grip is recommended. 

The wider your grip, the harder it is to lift heavier loads. 

If you want to progressively overload and see gains, then opt for a medium grip for more lifting strength. 

Progressively Overload

Progressive overload means to increase the time, weight, and intensity of the exercise over time to prevent muscle plateaus.

The body can get used to the routines we put it through. As a result, the same amount of sets, reps, and weight will start to feel easier. 

The principle of progressive overload makes it so that your muscles continually feel challenged. 

The key to getting a wide back is to push yourself each week. 
This means increasing weight by a little, or the reps by a little. 

One thing to avoid is bad form, especially for building wide lats. 

The temptation is to load up the lat pulldown machine with too much weight. Then you have to lean back too much while struggling to pull it down. 

Leaning back takes the focus away from the lats and puts it on the mid back.

Instead use the right weight so you can pull from an upright position. 
This will engage the lats better, like when you’re upright in a pull up position. 

Don’t Neglect Side & Rear Delts

What do your side and rear delts have to do with a wide back? 
A lot actually! Delts give your body a 3D, aesthetic look. 

From the front and back view, side delts bring attention to the v shape.
Side delts give your shoulders a capped, super hero-esc look that makes you lats pop. 

Rear delts further the 3D look because they make you wider from the side. 

Rear delts give the back of your shoulder a small shelf, which look incredible with the slope of sweeping lats. 

When done right, the side and rear delts bring out the best of the wide back. These muscles are sometimes not trained as intensely as say the front delts. 

Front delts are blasted with shoulder presses, overhead presses, and all benching movements. 

These can give your shoulders an off balanced look and take away from the wide look. Prioritize side and rear delts for your best and most aesthetic wide back look. 

Without any further ado, here’s your wide back workout!

Wide Back Workout Plan

The Warm Up 
Standing Lateral Lat Stretch 
10 reps each side 2 sets 

Lateral Raise 
20 reps 2 sets

Face Pulls 
20 reps 2 sets 

The First Workout 
Cable Lat Pullover  
20 reps 3 sets light weight 
Rest 60 to 90s between sets 

Assisted (Or Real) Pull Ups 
8 reps 3 sets 
Rest 60 to 90s between sets

Bent Over Row 
8 reps 3 sets 
Rest 60 to 90s between sets

Bodyweight Inverted Row  
10 reps 3 sets 
Rest 60 to 90s between sets

The Second Workout 
Mid Grip Lat Pulldown
20 reps 3 sets light weight 
Rest 60 to 90s between sets 

Dumbbell Pullover 
10 reps 3 sets 
Rest 60 to 90s between sets

Deadlift 
8 reps 3 sets 
Rest 60 to 90s between sets

Bodyweight Inverted Row  
10 reps 3 sets 
Rest 60 to 90s between sets

The Cool Down 
Dead Hang
As long as possible 2 sets 

Bent Arm Wall Stretch
30s 2 sets 

Child’s Pose 
30s 2 sets 

Your Wide Back Workout Plan PDF 

You’ll find 2 wide back workout samples in this PDF. 

There’s two different workouts so you can have some variety and won’t be bored with it. Include them into your back day in your workout splits. 

You’ll also find the following in the PDF: 

  • Medical disclaimer 
  • Program specs 
  • Warm up and cool down  
  • Recommended sets and reps
  • Best practices, including 
  • Proper form
  • Choosing the right weight
  • Progressive overload
  • Nutrition guidelines 
  • Sleep guidelines 

Take full advantage of this free resource to reach your wide back fitness goals! For more, check out these 26 ways to workout.

AUTHOR

Shalom is a content creator, musician, and a teacher at heart. As a certified personal trainer, his goal is to encourage others to lead healthier lives and to get buff in the process!

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