How to Get a V-Shaped Back Without Weights

On paper, the formula is easy: strong upper-back and shoulder muscles plus a trim waistline equals a V-shaped back. In real life, developing that V-shape can be a challenge, but it’s a challenge worth accepting, even if you’re not working with weights. A V-shaped back not only looks good, but it’s a sign of fitness and good health as well. Warm up with five to 10 minutes of aerobic activities before you do body-weight or resistance-band exercises. Perform shoulder and back exercises to broaden your back two or three times per week, but not on consecutive days.

Things You'll Need

  • Pullup bar
  • Horizontal bar
  • Resistance band
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Instructions

  1. Inverted Rows

    • 1

      Position a horizontal bar roughly 3 to 4 feet above the floor.

    • 2

      Grasp the bar with an overhand grip and then slide your body below the bar at roughly a 45-degree angle to the floor.

    • 3

      Extend your arms and position your body so only your heels touch the floor.

    • 4

      Exhale as you pull your chest to the bar. Keep your body straight from your head to your feet throughout the exercise.

    • 5

      Inhale as you return slowly to the starting position, with your arms fully extended. Perform 15 to 20 repetitions.

    • 6

      Increase the exercise’s intensity by using a lower bar.

    Pullups

    • 7

      Jump or step on a raised platform to grasp the pullup bar with your palms facing forward.

    • 8

      Spread your hands several inches wider than shoulder-width apart.

    • 9

      Hang straight down from the bar with your arms extended and legs straight. You can cross your lower legs, if that’s more comfortable.

    • 10

      Exhale as you pull your chin up to the bar. Travel straight up; don’t swing horizontally to try to gain momentum.

    • 11

      Inhale as you lower yourself slowly until your arms are extended. Descend as slowly as possible to see the maximum strength gains. Perform as many pullups as you can, but try to work up to at least 15 to develop a V-shaped back.

    Resistance Band Pulldowns

    • 12

      Stand erect and hold a straight resistance band above your head with your palms facing forward and your hands a bit wider than shoulder-width apart.

    • 13

      Extend your arms upward and position the band a bit farther forward than your face. This is the starting position.

    • 14

      Lower your hands to shoulder level and simultaneously spread your hands as wide as you can. Maintain an erect posture throughout the exercise, moving only your arms.

    • 15

      Return your hands slowly to the starting position above your head. Do 20 repetitions.