The V-shaped body is considered a desirable physique for many people. It is characterized by broad shoulders, a wide back, and a tapering down to a narrow waistline. Achieving this physique requires dedication and commitment to proper exercise and nutrition habits.
This article will provide you with the 10 best exercises to focus on to get a V-shape figure. These exercises target the major muscle groups that get the desired look while providing overall fitness benefits. These exercises can help you achieve a well-defined V-shaped body with consistency and effort.
10 Best Exercises to Get a V-Shaped Body
The V-shaped body is the symbol of fitness and strength. It emphasizes broad shoulders, thin waists, and well-developed chest muscles. A V-shaped body is aesthetically pleasing, strengthens your core, and provides excellent stability. Here are 10 exercises to get a V-shaped body.
1. Conventional Deadlift
The conventional deadlift is an excellent exercise for building the V-shape. It primarily targets the lower body muscles and engages your back, shoulders, and arms.
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Conventional deadlifts will help strengthen all your major muscle groups, stabilize your spine, and increase your hip mobility. Additionally, it’s an effective exercise for activating your glutes and developing explosive power.
To Perform This Exercise:
- Start by standing behind a barbell with your feet hip-width apart; toes slightly pointed outward.
- Keeping your back flat and core tight, bend at the hips to grip the barbell using an overhand grip.
- Lift the weight off the floor while keeping your back straight and head up until you’re standing upright.
- Hold the weight in front of you for one second before slowly lowering it to the starting position.
- Ideally, you should do 3-5 sets of 5-10 repetitions with a weight that challenges you but is still within your capability.
- Take 2-3 minutes of rest between each set to maximize the effectiveness of your workout.
Related Article: 7 Practical Things You Can Apply to Make Your Deadlift Easier
2. Wide Grip Row
The wide grip row is another great exercise to get a V-shaped body. It mainly works your back and shoulder muscles but also engages your core and biceps muscles. Regular exercise will help you increase back strength, improve posture, and develop an impressive V-shape.
To Perform This Exercise:
- Start by having a barbell in front of you.
- Grip the barbell with an overhand grip wider than shoulder-width apart.
- Keeping your back straight and core tight, lift the weight off the ground while squeezing the shoulder blades together.
- Hold for one second before slowly lowering it back to the starting position.
- Ideally, you should do 3-5 sets of 5-10 repetitions with a weight that challenges you but is still within your capability.
- Take 2-3 minutes of rest between each set to maximize the effectiveness of your workout.
3. Snatch Grip Deadlift
The snatch grip deadlift is a great exercise to focus on when getting a V-shaped body. It targets all of the major muscle groups in your body, including your lower back, traps, glutes, and hamstrings. It also engages the core muscles and helps improve balance and coordination. This exercise is especially effective for strengthening your upper back and shoulder muscles which are vital for achieving the desired V-shape.
To Perform This Exercise:
- Start by standing behind a barbell with an overhand grip slightly wider than shoulder-width apart.
- Keeping your back flat and core tight, bend at the hips to grasp the barbell with an overhand grip.
- Lift the weight off the floor while keeping your back straight and head up until you’re standing upright.
- Hold the weight at the top for one second before slowly lowering it to the starting position.
- Ideally, you should do 3-5 sets of 5-10 repetitions with a weight that challenges you but is still within your capability.
- Take 2-3 minutes of rest between each set to maximize the effectiveness of your workout.
4. Straight Arm Lat Pulldown
The straight arm lat pulldown is excellent for sculpting the V-shaped body. It targets your upper back, shoulders, and arms while also engaging your core muscles. This exercise can help develop strong and defined lats essential for creating the desired V-shape.
To Perform This Exercise:
- Hold the bar using a pronated grip where the palms face away, slightly wider than shoulder-width.
- Keep arms straight, and pull the bar down so that lats are contracted.
- Slowly return to the starting position.
- Ideally, you should do 3-5 sets of 5-10 repetitions with a weight that challenges you but is still within your capability.
- Take 2-3 minutes of rest between each set to maximize the effectiveness of your workout.
Related Article: Straight Arm Pulldown — How to Do, Benefits, Variations & the Muscles Worked
5. Wide Grip Pulldown
The wide-grip pulldown is an effective exercise for building strength in your upper body and creating the desired V-shape. This compound exercise targets all three heads of the lats and other muscles in your back and arms. It also engages your core muscles which helps improve balance and coordination.
To Perform This Exercise:
- Start by sitting on a lat pulldown machine with your feet on the ground, and your knees bent at 90 degrees.
- Grab both sides of the cable bar using a similar pronated grip.
- Keep back straight with your core engaged and pull the bar near your chest.
- Keeping your arms straight, slowly lower the bar towards your thighs until you feel a stretch in your lats.
- Hold the bar in this position for one second before slowly returning to the starting position.
- Ideally, you should do 3-5 sets of 5-10 repetitions with a weight that challenges you but is still within your capability.
- Take 2-3 minutes of rest between each set to maximize the effectiveness of your workout.
6. Underhand Pulldown
The underhand pulldown is another effective exercise for developing the V-shape. It targets the lats, biceps, and core muscles. This exercise helps build strength in your upper body, which can help you achieve a more defined V-shape.
To Perform This Exercise:
- Start by sitting on a lat pulldown machine with your feet flat on the ground and knees bent at 90 degrees.
- Grasp the bar above you with an underhand grip slightly wider than shoulder-width apart.
- Keeping your arms straight, slowly lower the bar towards your thighs until you feel a stretch in your lats.
- Hold the bar in this position for one second before slowly returning to the starting position.
- Ideally, you should do 3-5 sets of 5-10 repetitions with a weight that challenges you but is still within your capability.
- Take 2-3 minutes of rest between each set to maximize the effectiveness of your workout.
7. Supported T-Bar Row
The supported T-bar row is an effective exercise for building strength in your upper body, specifically targeting muscles in your back and arms. This compound exercise engages the lats, biceps, and core muscles which can help you create a more defined V-shaped torso.
To Perform This Exercise:
- Start by positioning yourself on a T-bar row machine bench with your feet firmly planted on the footplate.
- Grasp the handles with an overhand grip slightly wider than shoulder-width apart.
- Keeping your back straight, bend forward at the waist until your torso is nearly parallel to the floor.
- Pull the handle towards you while squeezing your shoulder blades together at the movement's top.
- Hold this position for one second before slowly returning to the starting position.
- Ideally, you should do 3-5 sets of 5-10 repetitions with a weight that challenges you but is still within your capability.
- Take 2-3 minutes of rest between each set to maximize the effectiveness of your workout.
8. Barbell Bent Over Row
Barbell bent-over rows are another excellent exercise for building the V-shape body. This exercise targets your lats, rhomboid, traps, and biceps while also engaging your core muscles to keep you balanced.
To Perform This Exercise:
- Stand behind a barbell with feet shoulder-width apart and your back parallel to the ground.
- Bend at your hips to grip the barbell with an overhand grip.
- Keeping your core tight, pull the barbell towards your chest until it is level with your waistline.
- Hold the weight in this position for one second before slowly returning to the starting position.
- Ideally, you should do 3-5 sets of 5-10 repetitions with a weight that challenges you but is still within your capability.
- Take 2-3 minutes of rest between each set to maximize the effectiveness of your workout.
9. Dumbbell Lateral Raises
Dumbbell lateral raises are an excellent exercise for building the V-shaped body. This exercise focuses on your shoulders and targets the medial deltoids, which help give you that desired V-shape look.
To Perform This Exercise:
- Stand straight with feet shoulder-width apart, holding a dumbbell in each hand with palms facing inward.
- Keeping your arms relatively straight, slowly lift both dumbbells outwards to the side until they reach shoulder height.
- Hold this position for one second before returning to the starting position.
- Ideally, you should do 3-5 sets of 5-10 repetitions with a weight that challenges you but is still within your capability.
- Take 2-3 minutes of rest between each set to maximize the effectiveness of your workout.
10. Pull-Ups
Pull-ups are an effective exercise for developing the V-shape body. This exercise targets your lats, biceps, and shoulder muscles.
To Perform This Exercise:
- Grip a pull-up bar with your palms facing away, slightly wider than shoulder-width apart.
- Keeping your arms straight, slowly pull yourself up until your chin is above the bar.
- Hold this position for one second before returning to the starting position.
- Ideally, you should do 3-5 sets of 5-10 repetitions with a weight that challenges you but is still within your capability.
- Take 2-3 minutes of rest between each set to maximize the effectiveness of your workout.
FAQs
1. How often should I do these exercises to get the V-shaped body?
Incorporating these exercises into your regular workout routine 2-3 times a week is recommended. Make sure you give yourself enough rest in between sets and workouts to maximize the effectiveness of each session.
In addition to the exercises listed above, incorporating compound movements such as squats, deadlifts, and bench presses will help you build strength in your upper body and attain a more defined V-shape. Additionally, including cardio activities into your routine, like running or cycling, will help burn fat and give you that desired lean look.
Maintaining a balanced diet that includes lean proteins, complex carbohydrates, and healthy fats is important. It is also essential to stay hydrated throughout the day and ensure you get enough vitamins and minerals from fruits and vegetables. Eating healthily with an effective workout will help you achieve your desired results more quickly.
While some exercises don’t require special equipment, other recommended exercises like pull-ups and bent-over rows need access to a pull-up bar or barbell. Incorporating bodyweight and weight training exercises into your routine is advised to get the best results.
The Bottom Line
By incorporating the exercises recommended above into your regular workout routine and eating healthily, you will attain your desired results in no time. Listen to listen to your body and stay within your weight-lifting capabilities. Lastly, ensure enough rest between sets and workouts to maximize each session's effectiveness.
