How to Get a WIDER Back (V-TAPER!)
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- เผยแพร่เมื่อ 10 มิ.ย. 2024
- The fastest way to get a wider v-taper back is to focus your attention on the muscles in the back that contribute the most to width. In this video, I’m going to show you the best back exercises you can do to build up your lats, teres major and teres minor in order to get the widest back possible. We are breaking out the science here to get you the best results you can from your workouts.
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First, it always helps to look a bit at the anatomy of the muscles you are trying to develop. In the case of back width, the three that have the greatest impact are the latissimus dorsi, teres major and teres minor. Odds are, you may have been focusing a pretty good amount of attention at developing your lats but have you ever stopped to think what you should be doing for those other two muscles.
The truth is, if you want to build a great v-taper back then you need to look at the best ways to train all of these muscles. The good news is, all it takes a few small tweaks to exercises you may already be doing to shift the focus of the workload onto either of these three muscles. When you see just how easy this is to do you won’t feel overwhelmed at all and will be excited to go try some of these small exercise tweaks right away.
First, let’s talk about the lat pulldown machine. Actually, this machine is a little misnamed since you can preferentially train more than just the lats here. That said, if you want to hit the lats the most you want to be sure to perform an underhand pulldown or a rocking pulldown. The key here is that you want to get the elbows out in front of your body as far as possible to place a greater stretch on the lats. Also, as you pull down, each of these exercises will give you the best chance to keep your arm tightly adducted to your side to maximally activate the lats.
If you wanted to shift the focus to the teres major all you have to do is take a much wider, overhand grip on the bar and do a pulldown. This takes away some of the lat favorability of the exercise and shifts the load more to the muscle you are trying to develop.
By attaching a rope to the pulldown machine you can incorporate external rotation at the shoulder and do a better job of recruiting the teres minor (a rotator cuff muscle) to perform the exercise. The name of this exercise is the face pulldown, and it’s a fantastic exercise for building up the complete va taper of your back.
Keep in mind, all of these variations can help you develop a wider back and all of them can be performed on a pullup bar if you don’t have access to a lat pulldown machine.
Additionally, you can target the teres major with a landmine setup as shown in the video. Once again, remember to keep your elbow out wide away from your torso and position yourself perpendicular to the landmine olympic bar setup. Want more lats? Just step to the side of the bar and pull it up parallel and tight to your body and you’ll shift the focus instantly.
Finally, the one arm hi pulley row is a great way to place the lats on tremendous stretch and take them through their full range of motion. This may be one of my favorite ways to build a wider back. Shift the attachment to a rope handle and perform the tried and true face pulls and you’ve just added another exercise to your teres minor building arsenal.
The key to building a wider back is to understand which muscles you want to focus your efforts on and which back exercises to the best job at getting the job done. Here I’ve just shown you quite a few options to do that. If you’re looking for a complete program that will help you to put the science back in all of your workouts, be sure to head to the link below and check out the athlean-x training system best suited to your current goals.
For more back workout videos and the best science based tips for building a wider v taper back, be sure to subscribe to our channel using the link below and turn on your notifications so you never miss a new video when it’s published. - แนวปฏิบัติและการใช้ชีวิต
NOTIFICATION SQUAD GIVEAWAY - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/wider-back-fast
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
How does one come first and still not win the giveaway
Edit: this comment was just a jest folks I know how the giveaway works
FIRST!
Am 'bout to win
ATHLEAN-X™ big succ
ATHLEAN-X™ HOW!!!! WTF
People follow their dreams. Jeff follows his muscle fibres
He must get lost in the mountains
Hahaha o kuuurwa xD
That was great mate
xD
Comment already used 2 months ago.
You can actually see every muscle, tendon, ligament, and atom on Jeff’s back.
Tom Englebert m8 that's actually funny
And neurons too
Even Jeff atoms are jacked!
@Spiritualistic maybe he finished actually training or something? But yeah it's not like he wouldn't want a pump before a video like this
atom? lmao
Jeff: Pulls out the rope attachment.
Me: A shit, here we go again.
Teamtrees
He would dump his wife for facepull
gotta know the ways to flex my brother
San Andreas
facepull 4 life bro !
Jeffs son at school:
Teacher:talks about the danger of climate change
Jeff son:talks about the danger of internal rotation
@Night's King nope it's internal rotation with elevation that's dangerous under 1 rep
Jeffs great grandson of of old 😑😁
Then Jeff's son also says: And climate change isn't real, unlike my dads shredded V-taper.
You're a moron.
These jokes usually don't make me laugh but this one was great😆
Someone has to do a compilation where Jeff says just "External Rotation"
Or literally every single "Jeff Cavaliere, Athlean-X.com"
Or,,, "Mind muscel connection"
@@afriherpphoto7924 Eccentric damage
Where's Back Guy when you need him?
Working on it
“You know I wouldn’t end a single video of mine without talking about a face pull” 😂😂 Classic Jeff
Bruh i was at this part of the video when i read your comment
Jeff: *pulls out rope attachment for cable machine*
Me: I have forseen this
You can replicate the same exercise with some cheap resistance bands off of amazon
Teamtrees
@@pcmasterracetechgod5660 wut
@@nicolasmorillo5328 What part didn't you understand
@@pcmasterracetechgod5660 pretty sure he was making a facepull joke, not actually complaining about the cost or anything so youre the one not understanding things here
1:25 Underhand Pulldown
1:55 Rocking Pulldown
3:00 Wide Grip Pulldown
3:45 Face Pulldowns
4:30 Meadows Row
5:00 Landmine 1-Arm Rows
5:45 1-arm hi pulley row
6:30 Face Pulls
7:10 W Rows
THANK YOU
Legend
Helps a lot
thanks
Helps a lot
thanks
Bro, thanks! Definitely an underated comment.
Jeff, how many pushups can you do?
Jeff: All of them
Until you get tired
No only Chuck Norris can do all of them
@@maketrancegreatagain2960 chick Norris is now a Ken doll with all that plastic surgery... He isnt the man we all feared and loved now he is just a shell of a legend..
Make Trance Great Again Love the username! 👍
Allen Jones 🤣🤣🤣
He literally made a video just to remind us to incorporate more face pulls into our workout. God bless you, Jeff Cavaliere.
If I don’t win the giveaway next time, I’m gonna internally rotate my shoulders.
Next video "Giveaways are killing your gains"
kirby peter lol
Jeff I’m 16 years old and I was overweight, when first saw your vids I decided to change. Now I am working out every day and these vids have helped me so much and now I am finally confident in my body thanks to you. I truly wish for you to have an amazing life and keep crushing it bro.
Yea his magic does that to a lot of people. A living legend.
Keep it at bro
@Aniket Mahadik Well I started pushing myself like 3 weeks after first starting and hadnt had a single injury. But yeah be careful always
Never ever tell jeff "keep crushing it bro" that gym bro terminology doesnt compute with him.
yo its been 10 months hows it been
Ok so basically his teres major is so strong, it's got it's own biceps
Keep in mind that this man is in his fourties
44
Maybe when hes 88 he'll look 44 😂
40s is not quite as close to old age as you think when you're 25.
I doubt he uses TRT just because of how much he has to lose if he gets caught. Also, at this point in his life, why would he need to take anything? Hes known for his scientific based knowledge. Taking PEDs would do nothing for him
@Green Giant hell nah
4:33 Jeff showing us the Meadows row makes me happy. RIP John Meadows, The Mountain Dog.
Jeff: *pulls out the rope*
Rope: Ah shit, here we go again...
bro I didnt even know that there was so many back muscles
Of course you wouldn't you're Asian, how would you see them ?
Ibnziyad Tariq Pretty sure no one can see their entire back, Asian or not.
@@andrzejsobanski6752 woooosh
@@TheTariqibnziyad dank
@@TheTariqibnziyad GOTEM
Who else is watching this while lying down on their bed or couch?
Yes I'm watching while SLEEPING
@@Samuel-ci3lk 😆😂
Dude if your watching while sat on a couch your back is in a position that makes your shoulders internally rotate
What time is it over there??
Samuel Blatz 😂
Legend says when he opens a bottle, he internally rotates his shoulders for maximum effectiveness.
Lmaoo
Never miss a training opportunity ;)
internal rotation wtff
*externally rotates
@@atlascollective3000 i almost puked when i saw internal rotation 🤢
Me: He don't have any other exercise for body parts anymore
Jeff:
Jeff : hold my facepulls
How many facepull variations do you know?
Jeff: yes
how many englishs can you spoke?
this guy: no
@@chandlerthornton3579 ok boomer
@@chandlerthornton3579 well, it's not my native language. It's okay to make mistakes every now and then. At least I can only improve
@@chandlerthornton3579 who's this guy
Working out is a journey of learning yourself just like everything else in life. I've listened to many people and hurt myself over time and went back and learned to listen to my own body. I've watched so many of your your videos and learned to trust you as my online workout trainer. I really apprecaite your knowledge and advice...usually I have to cut the fat and keep the lean to see any gains but your diet apparently speaks for itself. You've been amazing...I never leave comments but thought I should share that.
Clicked so fast the "clicked so fast" comments are not even here yet.
Talk about speed training.
Made it early, lost the giveaway, but still got Jeff's video to watch so hakuna matata💯✌🏾
Hey Jeff, I just want to say thank you so much for these videos. They helped me alot. I was a 6ft 5 192 pound guy, and I decided I wanted to change my life and get completely bulk. I tried all these online videos, and none of them seem to work, and then I saw your chest workout video, and you went into depth about everything, and I'm starting to body build. I'm now at 220, and I've never been happier. Thank you so much for changing my life. Keep up the awesome work :)
Jeff I used yesterday some of the lat exercises you’re showing here, and I feel today like there were areas of my lats I have never trained before. Great teaching as always thanks man!!!
I just saw the notification and I got a wider back!
Watching Jeff’s back as he demonstrates =dynamic art!
Its a single take video... He speaks in clarity and without making mistakes while doing workout..that's amazing.
Jeff breathing like his whole gym is an oxygen deprivation mask
This is the best I've seen Jeff's physique look - totally shredded in a different league! 👌
I pulled my face as hard as I could, but my back still feels weak
Thank you for all your videos. You really helped me fix my round shoulders, my pain the the lower back and partially fixed my runner's knee.
This answered so many question that I didn't know I had. What a great resource.
*Jeff as a judge*
Judge Caviliere:
"I sentence you to be banned from facepulls, and a daily shoulder internal rotation"
Judge -judy- *JEFF*
Fate worse than death.
This is very informative, I will try these, cant wait, tomorrow!!! so excited! I learned so much.
so so helpful
This channel is the best and most informative fitness channel by far
And once again, you helped me develop my training, thank you💪🏼
This is the perfect video for me! Need that v-taper back!
4:30 Yes it is John Meadows who came with this exercice variation with the landmine , nice to put his name on it👌
The best weight lifting channel, what a great find. Loving your work.
Forever grateful for this man! The way he explains somewhat complex terms is truly a skill and very impressive.
Ayeee man i just won the giveaway
Nah I'm cappin lol
For real though we should be thankful we're getting all this information for free
Him releasing some information for free is necessary for his business. He's like a crack dealer; he has to give you a taste before he starts charging you.
You're damn right there!
@@ryanschmidt3913 The one crack dealer that helps take care of your body what a twist LOL
@@ryanschmidt3913 Pretty much. He's stated multiple times that his videos cover everything that his program offers. It's just more summarized and easier to read and follow.
You had me scared for a second thinking you'd end the video without talking about facepulls. 😂
I would like to thank you Jeff, for providing such great information and awesome videos so that I can further optimize my workouts and push myself even harder everyday. Keep being the best.
You are the goat of fitness workout videos!!!!!
Like Justin Timberlake said:
"I want a sexy back"
That's not what he said but ok, lets laugh together🔥🔥
Goddamn! This man is a genius! Can you believe even he's still learning about this???
I've been checking up this channel a few times a year at random intervals for years now, and this fellow seems to always be shredded; no off-season type of physique with this guy.
I started working out 1 year ago. It took me about 6 months to lose 25 lbs, and start optimizing my workouts. That was about the time I started watching youtube videos to learn how to improve my physique. I love your videos. Very informative! I do my routines by myself, but it's like having a friend to help me along the way. I appreciate what you do!
Me: *exists*
Jeff: "And in order to achieve this we must use something called a face pull."
I want to know who wins this give away. Come forward.
I'm assuming nobody
There was a guy in the Facebook group laughing about how he'd won but it was the same program he'd been doing at that time so he wanted to exchange it with someone
Come forward . Ready, aim ...
@@prazwalkarkee1204 now that I think about it, how come theres not some fucktard that won and decided to leak it
jeff is obviously breathing heavily and a bit tired even from the start of the video, yet he delivers top-notch content and gives his fullest in demonstrating each exercise. Respect.
I love how every video you reinvent the wheel, but each time it's better and faster. Keep it up, Jeff.
How many muscles do you have
Jeff- yes
Considering how much Jeff likes Face-Pulls, his Pull-Out game must be fire.
Face pullout
Another good video, thanks Jeff for putting these little vids together. I find them very helpful 👍
Great explanation! Now I understand more about the exercises that you choose for the perfect workout series
Jeff: "we call it a face pull down"
Me: *takes out a notepad* "whoah a what pull down? Never heard of this one before, gotta take notes"
I am not gonna lie, today I realised Jeff is also human, he also gets tired sometimes.
He reached quite an age already.
I really enjoy every single video of him🙏🏼
You learn something new every day watching Jeff
I edited this comment so you won't know why I got so many likes.
Hehe
Hah
Hahaha that's great
*daatcaam
*dotcom*
they're filming the next James bond film on his back
I love the rocking lat pulldowns they feel so good!
Best back workout I’ve done yet! Great advice thank you 🙏🏼
Rope: Exists
Jeff: *Starts doing Face Pulls*
Jeff looked kind of stressed throughout the whole vid. You doing ok bud?
Might be high on caffeine
Probably because it wasn't Jesse who was filming him
That's a new one! Rope on lats pulldown for a seated high cable rope facepulldown for teres minor for back width! AWESOME. Love it so much!
Jeff you are the best coach.
Jeff is the definition of lats over lads
Don't forget your facepulls, Jeff is watching you
Clocked the like button so fast I internally rotated my shoulder
Thanks for the tips Jeff. I got a lot of new variations for tomorrow's back days. CHEERS!!!
I love the proper anatomical labels you've been putting up. Keep it up, Jeff!
We need a perfect corrective workout!
I think he's already done 2 or 3 videos on posture you should check out some older videos
My rats were making a bit of noise in the beginning so when you said "rhomboids" I really heard "round boys" 🤭
This guy was sent on earth to enhance and elevate us...you are terrific Jeff ...been a fan since the day this channel started...and you never cease to amaze...god bless you ❤️❤️
Best info on the internet always, thank you!
Next video: how getting wide is killing your gains!
whom getting wide? me or she?
@Christina Reynolds lmao
@Christina Reynolds i wouldn't be surprised if that will be a video at some point
Doing your program my back has widened also haven't ever been this strong. Best investment iv made has been the BEAXST program
MF Fitness Journey what in 5 minutes??? Epic...
@@rbanerjee605 lol I mean after purchasing the BEAXST program. Iv been doing it for 5 months now. Iv made crazy good progress. Lifts have never been heavier and I have never been leaner. Still going too.
MF Fitness Journey are Jeff's programmes worth it? They're quite expensive
@@Adam-cj2jg to me it was man. I've always stuck to my usual routine but when I started this one, the results have been amazing. Of course with proper nutrition and being real about your training. I recommend it. I'm actually about to buy another one in a couple of months to pack on some size. I have a few before and afters I show.
@@Adam-cj2jg go for it
One of the best videos I've seen on that topic, as usual, very clear, very thorough, very useful, and immediately applicable in the gym, thanks !
That's the beauty of it. His explanations and precise and through, one 7 min video before the gym and you can have an explosive workout with a great form and hit the muscle just the perfect way.
My name is Jonathan and I just want to let u know I have been Following your channel especially with the videos of fixing Jesse due to me having the same exact problems and you guys have change my life my posture is better and I’ve noticed all the muscle deficiencies that I have inquired over the years I just wanna say thank you
YOU WERE HERE ON TIME,
JUST NOT ONE OF THE LUCKY RANDOMLY SELECTED WINNERS.
He must have just been getting a pump before he started the video, out of breathe just starting the video
I also noticed that. My guess would be, that this was his second or third take of this video.
@@CrotchetRest that might actually be the case i was wondering why he was so beat up already tbh.
The whole vid is one take so maybe something fucked up a couple times
Or he finally embraced tren
Thanks Jeff!! Truly helped my rotator cuff issues!!
In case anyone doubts this, I've been at it for about 2 months and this dude taught me everything I know .
Every day I add something new to my workouts because of him.
I watch a lot of gym fail videos too to learn what not to do
If it wasn't for him, id probably end up on one of those vids
One of the hardest parts about starting working out is learning what to do and how to do it
Saw the notification, lost the giveaway, still got motivated to work out though.
How to lose all your beginner gainz: Fall ill every 3 months or so
If you're going to a gym, wash your hands over and over. Especially right before you leave and go eat!
@@davidkellers8152 Oh I have mild germophobia so I wash them too often if anything
I just got a fever because the heater in my room is broken (which I found out later) and it got really cold outside
Magnetic water...thank me later.
@@GreenLifeOmaha_GLO can you explain that bro?
Dude if you're falling Ill every 3 months you need to go to the doctor. That is extremely abnormal
Jeff you're amazing bro! I lilke how you're honest and you're generous enough to have info to share for people for free and also have paid stuff for people who want to have a meal plan and a workout plan. Just following your youtube tips, I went from 185lb to 145lb in about 7 months and I'm still progressing and hopefully I can look better by this summer! Thanks for all your help.
The grip variations on the pull down machine are a game changer for me. I’ve been approaching this exercise one-dimensionally until now. Can’t wait for back day tomorrow. Face pull fans-you won’t be disappointed...watch until the end
Ive never seen someone comment that they have actually won the giveaway... hmm
UniformRat i have. you get a 30 day full body workout, 5 days a week type. and it's really really the most scientific and effective program , as expected. if you have the money, don't hesitate to buy it in the first place.
@@mr.siddharthtyagi Is it lifetime access?
DaveD1868 Yes!
Anyone else notice Jessie isn't the one recording this time?
Terrific video I never fully understand which exercise hits particular back muscles but this video explained a lot. Thank you
I already can feel these will be explosive workouts. Jeff, you're the man bro.
Someone: how many face pulls should I do
Jeff: YES
When someone asks me how to get a wider back I give them the same answer I give everyone. Pull ups. Pull ups. Pull ups. The basics work best. If they get too easy start doing weighted pull ups and gradually increase volume.
But I can't do pull ups bro. My gym doesn't have pull up machine.
Thanks Jeff for showing a variety of move to work the lats!
Dude this guy is awesome. Def gonna use his workouts in the gym
It is said that when Jeff breathes it causes the sandstorms of the middle east.