A V-Taper in Under 30 Minutes!
Active Lifestyle 
Consult your physician before starting any diet and/or exercise plan.
While developing body parts like the arms and abs helps get you noticed, other parts like legs and back can get you respect. Nothing shows others you are intent on developing a complete physique like consistent workouts of body parts that others typically overlook, such as your back. And when you start to see the results from the time and effort you put into getting a v-taper, others will be asking you for training tips on how you achieved such an impressive back.
If you are not working on your back regularly, start now. You'll be walking with pride knowing you are as impressive-looking from the back as you are from the front. Keep in mind that the effort you put into building a better back can also help you to narrow the look of your waist. Consider regular back training a two-for-one special where the dishes being served are a wide upper body followed by a tight waist that'll whet your appetite for your next back workout. But don't think that having a broad upper back that narrows down to a tight waist comes from doing just any exercises. You have to choose your exercises wisely and target specific areas to build your back the way you want. And, of course, you'll need to pay just as much attention to your diet.
With the information we've provided you in this feature, you'll be well on your way to getting a great looking back, and a coveted v-taper will finally
be yours.
Back (middle) or Latissumus Dorsi
Upper Arms (front) or Biceps
Position and Movement
Standing below a chin-up bar, reach up and grasp the bar with an overhand grip (palms facing forward). Your hands should be about shoulder width apart. Begin by pulling yourself up to the bar. Pull yourself up so that your chin is as close to the bar as possible. Slowly lower yourself under control until your arms are straight.
Tip
If you find chin-ups difficult, many gyms carry machines designed to make the chin up easier to perform. Ask a staff member if your gym has a machine of this type or get assistance from a
fellow trainer.
Back (upper) or Trapezius
Back (middle)or Latissumus Dorsi
Back (lower) or Spinal Erectors
Position and Movement
With your knees slightly bent and a barbell held in your hands, lean forward and keep a straight back. You should bend your torso forward to about a 30- to 45- degree angle. Pull the barbell up towards your mid- to lower stomach. Hold the barbell up for one second, then lower it in a controlled motion.
Tip
Ensure you do not jerk your body to bring the weight up.
Back (middle) or Latissumus Dorsi
Back (lower) or Spinal Erectors
Position and Movement
Position your feet to allow yourself to be balanced and grab a cable pulley with a single handle. Begin the movement with your arm fully extended, then pull the weight in toward your body, keeping your elbows close to your side as your hand moves in. Once the handle is about even with your hip, in a controlled motion, let the pulley move back out to the starting position. The motion should look like you are sawing a piece of wood.
Tip
This exercise allows you to get a great stretch in your middle back. As you let the weight move back to the starting position, keep your back and your feet positioned firmly on the ground.
Back (lower) or Spinal Erectors
Position and Movement
Using a back-extension apparatus, anchor your feet in place. Slowly lower yourself down toward the ground to a point where you feel a comfortable stretch in your lower back. Continue to breathe at the bottom, then exhale as you move back up to the starting position.
Tip
You can hold a weight against your abdomen to add additional weight. Your back strength and flexibility will dictate how low you will go while performing the movement.
