How to Get a WIDER Back (V-TAPER!)

  • 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.
    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.
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    ATHLEAN-X™  Vor 4 Monate +527

    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!
    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…

    • Lukus Lyon
      Lukus Lyon Vor 4 Monate

      ATHLEAN-X™ im not sure if you will see this but you have done so much for me in correcting my posture and switching out/correcting exercises that that could cause injury. Several of your exercices such as the face pull has done wonders! I weight 168 and today I finally reaches a 220 bench press, 315 squat and 280 deadlift. It may not seem like much but i was stuck at a plateau before watching your videos so thanks!! The advice about intensity is so true

    • Johnny Bravo
      Johnny Bravo Vor 4 Monate

      What is the value of this program? Money wise.

    • Jflipflair 702
      Jflipflair 702 Vor 4 Monate

      When’s you’re next bodyweight program gonna come out? 😋

    • The Story Teller
      The Story Teller Vor 4 Monate

      ATHLEAN-X™ yes

    • Jonah Kai
      Jonah Kai Vor 4 Monate

      Darn I'm just seeing this! I wish!

  • The Nostradamous

    One day... why gains are killing your facepulls

  • Jacob Barrera
    Jacob Barrera Vor Tag

    (for personal reference)

    Meadows row: 4:32

  • theWOLF
    theWOLF Vor 2 Tage

    4:45 i want to eat this

  • xxtravisxxify
    xxtravisxxify Vor 9 Tage

    7:23 *Farts!*

  • cricketer 1403
    cricketer 1403 Vor 14 Tage

    Upload a video about how to build inner lower chest

  • HUA
    HUA Vor 14 Tage

    Jeff: Now to move onto the face pulldowns.
    Me: That just sounds like face pulls but with extra steps.

  • Adnan Jamalzai
    Adnan Jamalzai Vor 16 Tage

    Who else is out there that hates a damn wide back.
    I skip back days as rest days.

  • joydeep bhattacharya
    joydeep bhattacharya Vor 18 Tage

    Loved it

  • Best Gamer
    Best Gamer Vor 21 Tag


  • Hello 1234
    Hello 1234 Vor 22 Tage

    It is great that he is lean enough for us to see muscle movements very clearly

  • Name less
    Name less Vor 24 Tage +1

    Bruce lee led me here

  • Luka Brkljačić
    Luka Brkljačić Vor 25 Tage

    0:43 Goddamn christmas tree

  • Alex Isidro
    Alex Isidro Vor 26 Tage

    Forever grateful for this man! The way he explains somewhat complex terms is truly a skill and very impressive.

  • Caitlin C
    Caitlin C Vor 27 Tage +1

    Can you make a video for women on what exercises NOT to do so we can avoid this wider back.

    Orrrr I’ll just watch this and avoid these exercises 😅

  • Carlos Alava
    Carlos Alava Vor Monat

    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!!!

  • The Rictorious Drummer

    7:18 I do this on an angled bench! Great pump 💪😎

  • Bob Ross
    Bob Ross Vor Monat

    For me
    1:25, 1:54, 3:00, 3:44, 4:33, 5:08, 5:48, 6:30, 7:15

  • chris herbert
    chris herbert Vor Monat

    Noooooooo DONT do face pulls 🤣

  • Odd Eleven
    Odd Eleven Vor Monat

    I just fastened a beefy hook (boxing bag roof mount) in my ceiling and attached rubber bands to it. I'm just a beginner but it worked like a charm for different pull down exercises :)
    Just a tip for anyone else with limited space/economy :)
    WARNING. If anyone does this. Please make sure it can support the weight that gets put on it. it's kinda like a slingshot on steroids aimed at your head so if that hook lets loose... not good. maybe even fatal...

  • dragon sin
    dragon sin Vor Monat

    Hanma Yujiro follows Jeff Cavalier from AthleanXdotcom

  • Juan Caballeros
    Juan Caballeros Vor Monat

    The Meadows row. That's John Meadows' exercise lol. So is the one-handed landmine row. That's awesome!

  • Aditya Maanas
    Aditya Maanas Vor Monat

    imagine if you could get ripped just by watching athlean x

  • Cherry Stone
    Cherry Stone Vor Monat +1

    I think Jeff is allergic to shirts lol

  • Phil Del Giudice
    Phil Del Giudice Vor Monat

    Jeff being Jeff. Awesome.

  • Enrique2495
    Enrique2495 Vor Monat

    Hi Jeff, I expect you can answer me 🙏 in the minute 3:30 you use an accesorie to pull with both arms, but I am searching another one that is like a triangle, two little grips in neutral position united to one that can be connected also like the first one I mention

    • Enrique2495
      Enrique2495 Vor Monat

      Sorry, I don't conclude it, I want to know the name of that accesorie, please 🙏

  • Cody Pearson
    Cody Pearson Vor Monat

    Most people take daily vitamins. Thanks to Jeff I take my daily facepulls.

  • ode violinst
    ode violinst Vor Monat

    i have been trained for 8 years..and my biggest problem was did not have latssimus was confused, the problem get fix after i watched this video...thanks a lot are the have a big fans from indonesia, NOW....

  • ChillyCloth
    ChillyCloth Vor Monat +1

    What a beautiful man you are

  • Garrett Patten
    Garrett Patten Vor 2 Monate

    Wow every back workout ive have done has been complete garbage

  • Infinity Devil
    Infinity Devil Vor 2 Monate

    Thanks Jeff

  • Mario Bejar
    Mario Bejar Vor 2 Monate

    Did you fart? 8:20 😅

  • cheese
    cheese Vor 2 Monate +11

    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

  • self directed soul
    self directed soul Vor 2 Monate

    If my arms and shoulders fatigue before I'm getting a really good effect on my lats. What mite be the main thing I am doing wrong?

  • Raghunath Ganguly
    Raghunath Ganguly Vor 2 Monate


  • summit 1gram
    summit 1gram Vor 2 Monate

    Can you do that with a pull up bar ?

  • धर्मरक्षक

    great tricks sir

  • kodiakthejuggler
    kodiakthejuggler Vor 2 Monate

    Thank you for demonstrating different methods of the same exercise. So helpful when you don't have a pull-down bar. Just having a barbell and a weight will get it done!

  • Swollen Goat
    Swollen Goat Vor 2 Monate

    Do we have any facepull variation for legs?

  • Bossnian
    Bossnian Vor 2 Monate

    Because of Gabriel Sey I started doing face pulls twice a weak Man i’m glad its one of Jeff’s favorites

  • Diego Naya Lazo
    Diego Naya Lazo Vor 2 Monate

    Thank you

  • Syed Sadiq
    Syed Sadiq Vor 2 Monate

    Jeff Legend

  • RhinoFreak
    RhinoFreak Vor 2 Monate

    I'm a very straight man but that back is hella sexy, I want one like that too

  • Jhonny Ruizz
    Jhonny Ruizz Vor 2 Monate

    One can never be wide enough

  • Zetsuke4
    Zetsuke4 Vor 2 Monate

    I did this whole sequence today at the gym lol came here to check and yup I remembered everything correctly

  • Prasean Subba
    Prasean Subba Vor 2 Monate

    No matter how crap the quality of the vdo maybe. BUT JEFFs body still looks HD.

  • Zelement
    Zelement Vor 2 Monate

    I love how every video you reinvent the wheel, but each time it's better and faster. Keep it up, Jeff.

  • MMR Daring
    MMR Daring Vor 2 Monate +1

    Who else has only a pair of dumbells?

  • jayul amruth
    jayul amruth Vor 3 Monate

    Jeff you are the best coach.

  • Frank Ruiz
    Frank Ruiz Vor 3 Monate

    Please do a back thickness workout. It would be greatly appreciated.

  • Darnell Manoto
    Darnell Manoto Vor 3 Monate

    It's like this dudes muscles have a mind of its own.

  • Returning Cavaliers Fan Since 7/1/2018 #BelieveLand

    I’ve been accidentally targeting the teres major and minor muscles so much over the past year, that my lats are so underdeveloped and tiny.
    I just can’t figure out how to grow my lats. I feel the most stress on my lats doing dumbbell rows, but I haven’t doing them much until this week. Hopefully by February I see some growth. I’ll pair them along with rocking lat pull downs and pull ups.

  • smok3ater_956
    smok3ater_956 Vor 3 Monate

    Some of these excercises kill my forearm (grip) is there a technique or strap that'll help out my grip...(question only for Jeff)

  • Tony Reidsma
    Tony Reidsma Vor 3 Monate

    I do a lot of traveling and many times only have access to dumbbells. Can you do a series of videos that work different muscle groups using only dumbbells?

  • Sosa
    Sosa Vor 3 Monate

    jeff you’re disgusting

  • Humberto Corcho medina
    Humberto Corcho medina Vor 3 Monate

    This channel is the best and most informative fitness channel by far

  • Jon Lap Cheong
    Jon Lap Cheong Vor 3 Monate

    Jeff has become so self aware of these external rotation memes that he must incorporate them into every video

  • starke6666
    starke6666 Vor 3 Monate

    Who else has now thousand exercises for each part, instead of standard five??? Info overload!!!

  • John Erwin
    John Erwin Vor 3 Monate

    love how Jeff goes into specifics paring muscles/little known movements √ √

  • Lokesh Vaghela
    Lokesh Vaghela Vor 3 Monate

    I heard u breathing very faster

  • Han Solo
    Han Solo Vor 3 Monate

    Jesse is lucky to have Jeff taking him under his wing and showing him how to workout one on one. Jeff’s in AMZING shape and is a chiropractor, best of both worlds. Where do you find another Jeff at to work one on one lol

    STEVEN LOPEZ Vor 3 Monate

    Still waiting on a cardio video.

    STEVEN LOPEZ Vor 3 Monate

    Awesome video.

    ENTERO HEALTH Vor 3 Monate

    Teres Minor! Thanks again!

  • Shovine Kazama
    Shovine Kazama Vor 3 Monate

    Jeff got even more ripped or is it just me ? Did you guys see his biceps when his half way through the pull down ? It looks way bigger, like its about burst out of his arm. And his back got even more ripped. Freakin crazy. I love this guy.

  • K. Gordon Raphael
    K. Gordon Raphael Vor 3 Monate

    Awesome. 👍👍👍

  • Daniel Austin Fonseca
    Daniel Austin Fonseca Vor 3 Monate

    Cover all the minors!

  • oliver carriere
    oliver carriere Vor 3 Monate

    I'm interested in the upper-lower split I'm doing one like on the post but I'm wondering if it would still work if I do my bent over flys for my rear delts I'm going for a v taper the upper-lower splits good for me cause I would rather do 4 days a week instead of six on push-pull legs so my routines like this mainly barbell work upper day underhand flat press than I do regular flat press than I do weighted chin-ups tbarroWSs than standing OHP than latrails than rear delt flys dips curls finish it takes 30 mins to 40 its kind of lek LeRoy Colbert's blitz but I didn't like the fact there were not enough legs so I change it a bit for lower legs its squat split squat deadlift bridges and caft raise any info will help please and thank you oh yea I forgot Mon/Thurs/upper /Tues/Fri/lower ANYWAYS I NOTICE THAY KEEP IT TO LIKE TO SHOULDER EXERCISE IN MOST UPPER LOWER SPLITS that's why I'm not sure

    MONSTER Vor 3 Monate

    Jeff always finds ways to do facepulls

  • jeppe madsen
    jeppe madsen Vor 3 Monate

    I have a question i the only Way i Can Get it answered are over here: i train 3 times a week for hypertrophy. I eat the calories i should, but If i Dont eat like breakfast Its like all my gains are gone !? Like all over my body - Can Somebody help me out ??

  • Christopher
    Christopher Vor 3 Monate

    You should invest in a gimbal

  • Hawaiian Sea Turtle
    Hawaiian Sea Turtle Vor 3 Monate

    Jeff you need to do a video on form while doing these exercises (especially ones like the lat pull down). Yes it’s a simple exercise but with incorrect form, gains are severely suffering here

  • Nagpur fight club
    Nagpur fight club Vor 3 Monate

    thax dude this video is very helpful

  • Mga.a95
    Mga.a95 Vor 3 Monate

    This guys back is just lean af👀

  • Know 1squarter
    Know 1squarter Vor 3 Monate

    Face pulls twice in one video 🤔

  • aman deep
    aman deep Vor 4 Monate +1

    I can see my lats.It looks amazing and i can't stop looking it in the mirror from time to time.

  • flaming rotors
    flaming rotors Vor 4 Monate

    Jeff's traps are more prominent than my buns in a tight wetsuit

  • Gings Lucifer
    Gings Lucifer Vor 4 Monate

    spanihs please

  • Gings Lucifer
    Gings Lucifer Vor 4 Monate

    spanihs please

  • Jeff the killer
    Jeff the killer Vor 4 Monate +1

    Are there dumbbell versions?