Use our pullup program to get a V-shaped body

The V has a grand lineage. For the Romans, it was a letter and a number, chiseled into marble for millennia. The V is flashed for victory and for peace. V8 juice is good for our bodies, V-8 engines are good for our souls. (Let's ignore V-2 rockets and VH-1.)

But back to that chisel. A V-shaped upper body conveys power in the boardroom as well as on the beach. You get that V by developing the latissimus dorsi, the largest muscle in your back. Pullups can deliver you to V-ness. They require strength, flexibility, and balance; they recruit muscles from your back, shoulders, arms, and core. Whether you call them pullups or chinups, they work.

Last year, I began training Mike, a man in his mid-40s who had never been able to do a pullup, and Zach, a 23-year-old who could easily do 15 repetitions but was dissatisfied with his back size. Each client used the following program, and each achieved his goal.
Get a Grip

Unless you strengthen your grip, it will fail long before your arms, shoulders, or back.

STATIC HANG
Grab the bar with an overhand grip and hang with your arms straight. Once you can hang for 60 seconds, wrap a towel around the bar. The thickness makes your finger and forearm muscles stretch. Work at this until you can hang for 60 seconds.

Recruit Support

Your core connects your upper- and lower-body musculature. So improving core strength will keep your head, shoulders, hips, knees, and ankles properly aligned throughout the pullup.

SWISS-BALL REVERSE PUSHUP

On a Smith machine or squat rack, secure a bar 3 to 4 feet above the floor. Lie under the bar and grab it with an overhand grip that's slightly wider than shoulder width. Hang at arm's length with your body in a straight line, and place your lower legs on a Swiss ball. Keeping your body rigid, pull your chest to the bar. Pause, then lower yourself back to the starting position. Perform 12 repetitions.