If you're looking to build a wider back for that ultimate V-shaped body aesthetic, kettlebell exercises are the perfect addition to your workout routine. Kettlebell workouts can help you develop the muscles responsible for creating a wider appearance whilst simultaneously providing a full-body workout and boosting your overall fitness levels.

In this blog we will break down the muscles that make up your back and how you can train them to build the back of your dreams. We’ll be sharing some of the best kettlebell exercises for developing a V-shaped back, as well as guidance on form and technique to maximise your results!

The human back is made up of several muscle groups that work together to support our spine, trunk, and, of course, to facilitate movement. These are the major back muscles and their functions -

Trapezius (Traps)

This muscle runs from the base of the skull to the middle of the back and helps to control the movement of the shoulder blades. You use your traps during shrugs, pulls, and any exercise that involves shoulder rotation.

Latissimus Dorsi (Lats)

This is the large muscle that stretches from the lower spine to the upper arm. Your lats are activated during pull ups, pull downs, and movements that involve inwards shoulder rotation.

Erector Spinae

This muscle group runs along the spine and helps to maintain its proper posture and alignment. Any exercise that involves extending your back or bending sideways relies on your erector spinae.

Rhomboids

You’ll find this muscle group in the upper back between the shoulder blades. They help to retract the shoulder blades towards the spine.  

Teres Major

The teres major muscle is located on the back of the shoulder blade and is responsible for pulling the arms down and back towards the body.

All these muscles, plus some additional, smaller muscles, work together to provide stability and support for the spine and to allow for movement. Regardless of any aesthetic goals, training your back should always be a point of attention in your training routine. A strong back can help you improve your posture, which is a huge benefit in itself, but it will also indirectly enhance your performance in running, rowing, cycling, weightlifting, and a myriad of other sports.

Out of the above, your traps, lats, and teres major are the muscles that contribute most to creating a wider back due to their size and location on your back. Exercises focussing on these muscles will help you create that V-shape look. However, it is important to not train them in isolation but as part of a well-rounded workout plan to prevent any muscle imbalances and, eventually, injuries.

Back Focused Kettlebell Exercises

The following exercises will help you build a wider back either directly by targeting the muscles responsible for a V-shaped appearance, or indirectly by improving posture, strengthening your other back muscles, building core strength, and boosting overall fitness.

For these exercises, you will ideally use a range of kettlebells of different weights.

Kettlebell Swings

Stand with your feet shoulder-width apart and hold a kettlebell with both hands. Hinge at the hips and swing the kettlebell back between your legs, then forcefully swing it up to chest level.

Kettlebell Deadlifts

Position a kettlebell between your feet, hinge at the hips, and grasp the handle with both hands. Stand up by driving through your heels, squeezing your glutes, and engaging your back muscles.

Kettlebell Goblet Squats

Hold a kettlebell in front of your chest, squat down, keeping your back straight and your weight in your heels. Stand up and squeeze your glutes and back muscles.

Kettlebell Renegade Rows

Begin in a plank position with each hand on a kettlebell handle. Row one kettlebell up to your chest while stabilizing with your other arm. Alternate sides. Use mid- to heavy-weight kettlebells for this exercise. Lighter and smaller kettlebells will not provide enough stability to do this exercise safely.

Kettlebell One-Arm Rows

Stand with your feet shoulder-width apart and hinge at the hips. Hold a kettlebell in one hand and row it up towards your hip, keeping your elbow close to your body.

Kettlebell Upright Rows

Hold a kettlebell in both hands with your palms facing towards you. Lift the kettlebell to your chin, keeping your elbows high and your shoulders back.

Kettlebell-Weighted Pull Ups

Secure a kettlebell around your waist using a weight belt with chain. Hang from a pull up bar using a shoulder-width, overhand grip and pull your chin over the bar.

Kettlebell Bent-Over Flys

Stand with your feet shoulder-width apart and hinge at the hips. Hold a kettlebell in each hand with your palms facing inwards. Raise your arms out to the sides until they are parallel to the floor.

Kettlebell High Pulls

Stand with your feet shoulder-width apart and hold a kettlebell with both hands. Pull the kettlebell up to your chest, keeping your elbows high and your shoulders back.

Kettlebell Incline Bench Row

Set an incline bench to a 45-degree angle and position yourself with your chest and abs against the back rest. Hold a kettlebell in each hand and let your arm hang towards the floor. Pull the kettlebells upwards until your upper arms are parallel to your torso and your shoulder blades squeezed together.

How Many Sets and Reps Are Needed For Back Training?

When you are trying to build a wider back, the focus of your training regime should be on increasing muscle mass. A general guideline for building muscle would be to use moderate to heavy weights with a rep range of 8-12 reps per set. Ideally you would repeat your chosen exercises for 3-4 sets, with 60-90 seconds rest in between.

Of course, the exact numbers you use will depend on your current fitness level and experience. If you are just starting out with kettlebells, or working out in general, feel free to drop your set and rep range. You can always increase your numbers again as you become stronger and fitter.

To maximise your results from each workout, it is important to focus on proper form and technique during every rep you do. Not only does proper form allow you to effectively target the intended muscle groups of a given exercise, it’ll also help prevent injury.

Don’t forget to mix up your kettlebell exercises every now and again to keep your workouts challenging and fun!

Written by guest author Lisanne Van Ingen.

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Tags: Equipment > Kettlebells ; Exercise Type > Strength