Developing an impressive upper body means doing exercises to help shape your physique. One feature that many bodybuilders have is an upper body "V" shape. Their physique tapers from the shoulders and upper back, down to their midsection. To build such a look, work your latissimus dorsi muscles to widen your back. Pulling exercises are the most effective in targeting the lats. In addition, you should work your shoulders and arms to increase overall strength.
Deadlifts
Stand with your feet shoulder-width apart and grasp a barbell that's positioned on the ground. Bend your knees and keep your back straight and head up throughout this exercise. Pull the barbell up and straighten your legs. Push your heels into the ground and focus on engaging your back. Contract your lats as you straighten your upper body and exhale. Keep your shoulders back and hold for one count. Slowly return to the starting position while inhaling, then repeat. Do four sets of five to 10 repetitions.
Pullups
On a pullup tower or bar, do three sets of pullups until failure. Add resistance by hanging a weight from a lifting belt if you can do more than 10 repetitions on each set. Grip the bar so that your arms are slightly wider than your shoulders. Keep your body from swinging and control the pullup by doing the movement slowly. Exhale on the way up and bring your chin over the bar. Inhale as you slowly lower yourself to the starting position.
Bent-Over Barbell Rows
Stand with feet slightly wider than shoulder-width. Keep a bend in your knees and bend your upper body forward at the waist. Grasp the barbell at shoulder width with palms facing backward. Pull the weight up and toward your navel as you exhale. Maintain a straight back at about a 45-degree angle and keep your head up. Hold for one count, then inhale and slowly lower the barbell until your arms are fully extended. Don't set the barbell down between repetitions. Do three sets of eight to 12 repetitions. Wear a lifting belt to relieve some of the stress on your lower back.
Cable Rows
Sit at a cable rowing station and keep a slight bend in your knees. Maintain a straight back and keep your head up. Grasp the V-bar grip and pull it toward your abdominals as you exhale. Hold for one count, then slowly return the cable to its starting position. Don't lean forward in order to create momentum on the pulling motion. Slowly pull in the cable using only your arm and back muscles. Do two sets of 10 to 12 repetitions.
V-Bar Pulldown
Attach a V-bar to a lat pulldown machine. Secure your legs underneath the padded supports and lean back at about a 30-degree angle. Slowly pull down the V-bar as you exhale and stop just short of it touching your chest. Hold for one count, then release and slowly return the V-bar to its starting position while you inhale. Do two sets of 10 to 12 repetitions.
Barbell Shrugs
Stand with feet shoulder-width apart and hold dumbbells at your sides. Contract your trapezoid muscles and bring your shoulders toward your ears as you exhale. Hold for one count, then slowly lower the dumbbells to their starting position. Don't rush this exercise and make each repetition count by sticking to good form. Move your shoulders straight up and down without any rolling. Do three sets of 12 to 20 repetitions.
Member Comments