Attaining a Victorious V-Shape

Vince Gironda Prone-Dumbbell Rowing

Vince Gironda Prone-Dumbbell Rowing

This is one of the best moves to work your back, especially the large dorsal muscles and trapezoids.

This exercise was created by Vince Gironda and is very strict technical execution and a bit complex. The first thing to do before starting to perform this variation of rowing with dumbbells is to find a bench with sufficient height to allow the descent of the dumbbells up and down without them touching the ground at all.

Start the movement by taking the dumbbells with your arms straight down and knuckles pointing forward. From this position, pull the dumbbells up while keeping your elbows 90° to your trunk.

As the upper arms and elbows are aligned with the joints of the shoulders and the forearms are perfectly upright, arch up the head and legs from the bench surface and arching the back up so that belly just keeps in touch with the bench. At the same time tighten the shoulder blades up against one another.

It should be kept in this position for two seconds and then holding the weights in the maximum contraction position of movement. Return the dumbbells to the starting position and repeat the movement.

Big Lats For Wide Back

The lats are the second largest muscle in the body (the thighs being number one), and they show under the armpits even when the body is viewed from the front.

It is the lats which give you that wide-back appearance. Well-developed lats mean a super taper.

Vince Gironda

Vince Gironda Sternum Chin-Ups

Vince Gironda Sternum Chinups

These have been dubbed by many as the single best lat exercise ever invented! Hold on to your lats!

Medium Grip Lat Pulldowns To The Sternum

Grip at shoulder width or just slightly (1 inch or so) wider. False grip (no thumbs around bar to lessen forearm activation) Pull down while throwing head back and arching back (not leaning back - ARCHING).

How To Build Lat Thickness

Vince, I have to tell you that you are the greatest trainer ever. After spending three weeks at “Vince’s” I learned more than I would have in a lifetime training in my hometown.

Thank you for helping me get on the right track. I am still improving almost every workout, but I need a little advice about back building.

I notice that I neither have width or thickness in my lats. Any help would be appreciated.

Glad you enjoyed your stay John.

I liked working with you because you listened so diligently.

With regard to your back I suggest you train the area twice a week but use three different back routines (rotating them in order).

Workout No. One. Wide grip chins (to front), T-Bar Rows, Long Floor Pulley Rows

Workout No. Two. Racing-dive lat pulls, Close grip chin, Dumbell Rowing

Workout No. Three. Medium grip chin, Close grip pulldowns to chest, Hyper extensions.

Start with three sets of each exercise (eight reps) and work up to five sets of each.

As you get into the program decrease the rest time between sets as much as possible but not so much as to allow deep breathing to interfere with exercise performance.

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