3 MOVES YOU NEED TO BUILD A WIDER UPPER BODY

A billboard back and broad shoulders will get you big attention in the gym and really, anywhere else you may find yourself today…

Why?

Because according to studies, both women and men view a wide upper body as a sign of dominance and attractiveness…

So if you’re a skinny guy who’s looking to put on some muscle, paying special attention to your upper back and shoulders will do you some good.

Here are 3 exercises to get a wider upper body and all the attention that goes along with it.

Bent-Over Rows

Bent-Over Rows are what I call a horizontal pulling movement, and they produce a major profit for the width of your back…

Anytime you pull a load toward your torso from straight out in front of you, you’re distributing stress to all the muscles in your mid/upper back – your latissimus dorsi, rhomboids and traps, with some bicep recruitment as well.

wider-upper-body

In my free book, Bulk Up Fast, I’ve positioned Bent-Over Rows as one of the best movements you can do in the gym to build a wider upper body in the shortest amount of time.

How To:

  1. Starting position: Holding a barbell with your palms facing down, bend your knees slightly and lean your torso forward, by bending at the waist. Keep your back straight until it is almost parallel to the floor with your chin up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso.
  2. Now, while keeping you torso tight, breathe out and pull the barbell towards your midsection, keeping your elbows close to your body. When you reach the top contracted position, squeeze your back muscles and hold for a split second.
  3. Then inhale and slowly lower the barbell back to the starting position.

Wide Grip Pull-Ups

Whether you’ve just started getting serious in the gym or you’ve been around the block a few times, you’re probably familiar with what a pull-up should look like…

But if you want to build a wider upper body in the least amount of time you need to make sure to use a specific kind of grip…

A wide grip.

wider-upper-body

In my free book, Bulk Up Fast, (Which you can check out in a different window here), Wide Grip Pull-Ups are listed as the best vertical pull movement you can perform to get a wider upper body in the shortest amount of time.

Pull-ups won’t only build width across your upper back, but will give your back a more defined v-taper (shoulder to hip ratio) because of its emphasis on your lats.

How To:

  1. Starting position: Using an overhand grip, grab onto the pull-up bar. At a dead hang, your hands should be clutching the pull up bar slightly outside the width of your shoulders.
  2. Pull yourself up by flexing your elbows and your shoulder joints. Your chin should rise slightly above the pull-up bar and your arms should form a 35-degree angle.
  3. Pause slightly at the top of the motion before lowering yourself back to the starting position.

Side Lateral Raises

Unlike the first two moves I’ve mentioned to build a wider upper body, Side Lateral Raises focus on your shoulders – your deltoids and traps, specifically.

This exercise will build round, gargantuan shoulders that really stand out from the rest of the pack…

Mostly because Side Lateral Raises target the lateral head of the shoulder (side-delts), which is the most important of the 3 shoulder heads to develop if you want to get a wider upper body faster.

wider-upper-body

Because Side Lateral Raises are a more isolated movement, you’ll want to keep your load light and focus on squeezing your shoulders at the top of the movement…

Your goal here should be about 10-15 controlled reps.

How To:

  1. Starting position: Grab a pair of dumbbells and stand with your torso straight and the dumbbells by your side at arms length.
  2. While keeping your torso tight, and knees slightly bent, lift the dumbbells out to the side with a slight bend on the elbow and the hands slightly tilted forward – like you’re pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a split second at the top.
  3. Lower the dumbbells back down slowly to the starting position as you inhale.

What Next?

If you want to develop a billboard back with broad shoulders, these 3 moves will be a massive benefit to take with you into the gym…

And as always, the key to seeing the biggest mostly growth in the shortest amount of time is through progressive overload – adding more weight or more reps continually over time.

For more ways to pack on muscle mass in less time, grab a copy of my free book, Bulk Up Fast.

It’s got everything you need to pack on slabs of muscle and finally move past being the skinny guy.

Check it out here.


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