For centuries an admired physique on males has been that of the Ultimate V-Taper Body.
Guaranteed to attract attention and make a man stand out from the crowd is an enviable V-shaped taper. Starting from wide “boulder” shoulders extending down into “cobra” popping lats and tapering down to a sculpted mid-section and V-cut obliques! This perception of the perfect physique is not just attractive, but is also the criteria by which most physique and bodybuilding competitions are judged upon – the shoulder to hip ratio. So how do you acquire this physique? And is it just for bodybuilders or guys with perfect genetics that can achieve it? The simple answer is “no”.
Second to a wide cobra back, broad shoulders are the next most important feature of a great V-taper. While being naturally broad-shouldered is a blessing, developing a set of big, round delts will add extra size and definitely make even the narrowest shoulders look much wider!
There are three target muscles that really make your shoulders look wide and big: anterior deltoid (front delts), medial deltoid (middle delts), and posterior deltoid (rear delts). The following workout trains the delts with both laterals and presses to activate each of the three heads for optimum results.
V-TAPER WORKOUT: SHOULDERS & DELTS
V-TAPER WORKOUT EXERCISE #1
ARNOLD DUMBBELL PRESS – ( 4 SETS x 8-10 REPS )
V-Taper Workout description:
1. Hold dumbbells in front of shoulders, palms facing your body.
2. Begin the motion by taking elbows out to the side. Keep raising elbows outward while pressing dumbbells over your head until your arms are straight.
3. Lower arms the same way and repeat.
V-TAPER WORKOUT EXERCISE #2
BARBELL REAR DELT ROW ( 4 SETS x 8-10 REPS )
V-Taper Workout description:
1. Grasp the bar with shoulder-width or slightly narrower overhand grip.
2. Leading with the elbows, pull bar towards neck.
3. Allow wrists to flex as bar rises.
V-TAPER WORKOUT EXERCISE #3
BENT OVER DUMBBELL LATERAL RAISES ( 4 SETS x 8-10 REPS )
V-Taper Workout description:
1. Starting standing and lean forward to take a neutral grip with dumbbells down by the side, keep your feet hip width apart whilst pressing into the floor.
2. Laterally raise dumbbells (no jerking) keeping a very slight elbow bend until dumbbells reach level with ear height (parallel to the floor) slight pause.
3. Lower back down to starting position re-engaging lift immediately as you hit the starting position (no jerking or swinging).
V-TAPER WORKOUT EXERCISE #4
FRONT DUMBBELL RAISES ( 4 SETS X 8-10 REPS )
1. Hold dumbbells in each head, positioned in front of thighs with elbows straight or slightly bent
2. Raise dumbbell forward and upward until arm is just above horizontal.
3. Lower and repeat with other arm.
V-TAPER WORKOUT EXERCISE #5
BARBELL MILITARY PRESS ( 4 SETS X 8-10 REPS )
V-Taper Workout description:
1. Starting with palms facing forward with a wide grip, take a strong braced hip width stance and begin the movement with the barbell at chest height.
2. Raise the bar from the chest above head until full extension of the elbows.
3. Lower the bar back to the starting position keeping elbows tucked down by the sides.
If you build this workout into your weekly routine along with an appropriate diet and cardiovascular exercise you’ll be well on your way to the Ultimate V-Taper!
Check out Part 1 of the Building a V-Taper Workout series that trains the back and lats.
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*The training programs on this website are provided as a guide only and therefore we recommend you ask a professional about correct function of equipment if you are unsure.