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Do you want to get the “V-Shape” body with big broad shoulders, strong back, and tapered waist?

While many guys will focus exclusively on working their shoulders for upper body and core for their lower body to achieve this look – one of the fastest and easiest ways to achieve the V-Shape is by doing isometric pull ups to build a bigger upper back.

Back muscles are among the most commonly overlooked muscles worked out at the gym. But having strong back muscles ensures a good posture and that you always stand erect (making you look bigger and stronger). It can also help you prevent lower back pain.

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If you want an example of someone that had a strong back and a good posture, then take Bruce Lee, the founder of Jeet Kune Do. While Lee probably never would have been considered a bodybuilder by most today in terms of his physique, he was indeed a fitness enthusiast who took pride in his health and fitness and whose back muscles were among the most noticeable muscles on his physique.

When it comes to getting a bigger and stronger back, nothing beats isometric pull ups.

Isometric pull-ups are one of the most challenging workouts you can perform because you have to fight against not only your own body weight but also the pull of gravity. But it is the difficulty of performing this exercise that makes it one of the most effective exercises you can perform in order to build powerful back muscles.

Let’s take a look at how to do this simple, yet powerful exercise.

How to Perform Isometric Pull Ups

1. Use both hands to hold onto a pull-up bar, using an overhand grip.

2. Holding onto the bar with hands at shoulder width, raise yourself until your chin touches the bar height.

3. Hold your body in that position for 10 to 12 seconds. Repeat 2 more sets.

As you get stronger you will be able to hold the position longer (aiming for up to 30 seconds)

Isometric Pull Ups Video

If isometric pull ups are too hard for you to do there are other isometric back exercises you can do. Check out the video below for other isometric back exercises you can do to build the V-Shape body.

Final Thoughts on Isometric Back Exercises

As mentioned above, working the back is not one the most popular exercises in the gym (along with working legs) but it can go a long way towards giving you the appearance of making your other muscle looking bigger (like your shoulders) and more defined (like your core).

Working your work should definitely be a part of your regular workout routine and doing isometric pull ups can help you break through any plateaus and take the size and strength of your back to the next level.

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isometric pull ups for muscle


Chris Cannon
Chris Cannon

Hey Chris Cannon here, founder of Free Muscle Building Tips. I hope you enjoyed this post. If you haven't done so already be sure to subscribe to our newsletter and get your free Six Pack Abs Secret Weapon Workout!