How can I build a great v taper without pullups?

[ali0172]

Hi, I've been training for about 4 months at home. I wanted to know how I could build a great v taper (and get big lats) without doing pullups since I don't have access to a pullup bar. I've have access to a bench, dumbells, barbells and some weight plates.

[jamesrobert1997]

Great to hear that you've been training consistently at home for 4 months now! The V-taper physique is highly sought-after, and the good news is that there are plenty of exercises that you can do to develop your back and lats without necessarily needing to do pull-ups.

Some effective exercises that you could incorporate into your routine include:

Bent-over rows: This exercise is great for targeting the lats and upper back. You can perform this exercise using a barbell or dumbbells, depending on your preference.

Lat pulldowns: While you don't have access to a pull-up bar, you can still perform lat pulldowns using a resistance band or a cable machine. This exercise targets the lats and helps to build the V-taper physique.

Seated cable rows: Another exercise that targets the lats and upper back muscles, seated cable rows can be performed using a cable machine or resistance bands.

Dumbbell pullovers: This exercise is great for building the chest, lats, and triceps. You can perform this exercise using a bench and a single dumbbell.

[azuki84]

bummer. pull ups are SO effective

[SuicideGripMe]

Pull Up Bars are probably the easiest piece of equipment to mount or purchase...

That being said, you can develop lats without them. The hardest part of lat training is the mind muscle connection. Most people train back like they train their presses. The problem is the back has many muscles and the body compensates strangely. You need to figure out how to row that hits your lats... This is very indiviudalistic.

For me, I'd smash a lot of dumbbell pullovers, getting tons of blood into the lats to start my pull day. From there, I'd move on to paused barbell rows. Then I'd probably smash some RDL's with the same weight as the rows but doubling the reps and concentrating on packing the lats down. After that, I'd hit some higher rep dumbbell rows with a deep stretch if I was feeling froggy.

[ali0172]

thanks for the exercises and advice!

[air2fakie]

Most people don't have the body frame dimensions & genetics to get a great v-taper naturally.

[EliKoehn]

Most people don't have the body frame dimensions & genetics to get a great v-taper naturally.

Depending on how top-notch you mean "great" to be, isn't the v-taper pretty much just like anything else with respect to definition? Reasonable hypertrophy at reasonable leanness and it shows up? I guess some males will have slightly different lat insertions or naturally wider hips or narrower shoulders which would reduce it somewhat, but it seems like that would have to be extreme for it not to be still pretty apparent. Great anything isn't really possible naturally if we're taking that to mean in league with enhanced physiques and advanced bodybuilders, instead of merely well-developed and cut. That might have been your point in the first place though.

[air2fakie]

Depending on how top-notch you mean "great" to be, isn't the v-taper pretty much just like anything else with respect to definition? Reasonable hypertrophy at reasonable leanness and it shows up? I guess some males will have slightly different lat insertions or naturally wider hips or narrower shoulders which would reduce it somewhat, but it seems like that would have to be extreme for it not to be still pretty apparent. Great anything isn't really possible naturally if we're taking that to mean in league with enhanced physiques and advanced bodybuilders, instead of merely well-developed and cut. That might have been your point in the first place though.

Somewhat my point, but really meant that a lot of people don't have a particularly good bodyframe to build what many people mean by a great v-taper. Meaning that their natural shoulder/clavicle width is quite narrow & bone structure is thin so their lats aren't going to start out wide at the top even as they grow. That's not to say they can't or shouldn't work on it, but we all have to do the best we can with our body types. Often you can still get a similar type of appearance even if you have more thin "webbing" for lats by building out your delts, upper back and chest.

You actually have a great base/frame to work with in terms of bodybuilding & size, so none of this is that applicable to you.

[paulinkansas]

I don't have access to a pullup bar.

Get some exercise bands from walmart. They are like bungee cords with a handle. I attach my excercise bands to the game gambrel mount in the ceiling of my garage. You can do the same. If you don't have a game gambrel, just insert a screw eye lag bolt into a joist in your ceiling and mount the bands to the bolt eye.

[GrouchyUSMC]

Get a doorway pull up bar.

[itsannie]

While pullups are an effective exercise for building a v-taper and lats, there are other exercises you can do at home that will help you achieve similar results. Here are a few exercises that you can try:

1. Bent-Over Rows: This exercise works your back muscles, including your lats, and helps to build a strong v-taper. You can do bent-over rows with dumbbells or a barbell.

2. Seated Cable Rows: If you have access to a cable machine, seated cable rows are a great exercise for targeting your lats and building a v-taper.

3. One-Arm Dumbbell Rows: This exercise is similar to bent-over rows, but it targets one side of your back at a time. This allows you to focus on each lat individually and build more size and definition in your back muscles.

4. Barbell Deadlifts: Deadlifts are a compound exercise that work your entire body, including your back muscles. They are a great exercise for building overall strength and size.

5. T-Bar Rows: If you have access to a T-bar row machine, this exercise is a great way to build a strong back and v-taper.

Remember, building a great v-taper takes time and dedication, so make sure to incorporate these exercises into your workout routine consistently and progressively overload with weights to continue making progress.

[DJAuto]

If rowing movements are what you have easy access to - use different widths, and tuck your elbows to get more of the lat impact.

[MMGtheSERB]

definitely by eating pizza

[itsannie]

Building a great V-taper and big lats is definitely achievable without doing pull-ups, and you have a good range of equipment to work with. Here are some exercises that you can try to focus on developing your lats and creating that V-taper:

Bent-over barbell rows: This exercise targets your lats, upper back, and rear deltoids. Stand with your feet shoulder-width apart and grip the barbell with your hands slightly wider than shoulder-width. Bend your knees slightly, hinge at the hips, and lean forward until your torso is almost parallel to the floor. Row the barbell up towards your chest, keeping your elbows close to your body. Lower the weight slowly and repeat.

Dumbbell rows: This exercise also targets your lats, upper back, and rear deltoids. Stand with your feet shoulder-width apart and hold a dumbbell in one hand. Place your opposite hand and knee on a bench for support. Hinge at the hips, keeping your back straight and parallel to the floor. Row the dumbbell towards your chest, keeping your elbow close to your body. Lower the weight slowly and repeat.

Lat pulldowns: This exercise targets your lats and can be done with a bar attachment or with handles. Sit facing the machine, grip the bar or handles with your hands slightly wider than shoulder-width, and lean back slightly. Pull the bar or handles down towards your chest, keeping your elbows close to your body. Slowly release the weight and repeat.

Seated cable rows: This exercise targets your lats, rhomboids, and rear deltoids. Sit facing the machine with your feet on the footrests and grip the handle with your hands. Lean forward slightly and pull the handle towards your chest, keeping your elbows close to your body. Slowly release the weight and repeat.

Deadlifts: This exercise targets your entire back, including your lats. Stand with your feet shoulder-width apart and grip the barbell with your hands slightly wider than shoulder-width. Keep your back straight and lift the barbell off the ground, standing up straight with the bar in front of your thighs. Lower the weight slowly and repeat.

It's important to focus on proper form and technique for each exercise to avoid injury and get the most out of your workouts. Aim to gradually increase the weight you lift over time to continue challenging your muscles and promoting growth. And don't forget to fuel your body with proper nutrition to support your training efforts.