Want a V-Taper? Use This Pull-Up Grip Change IMMEDIATELY! Did you know a tiny grip change can comp… [Video] in 2025 | Back workout bodybuilding, Best gym workout, Gym back workout

Grip Switch for a V-Taper: The One Small Change That Actually Works

Want broader lats and a sharper V-taper without adding extra volume? A tiny change to your pull-up grip can redirect the work to the outer lats and teres major so your torso looks wider from the back. Pairing better lat engagement with core stability accelerates visual results and strength gains — for an easy core pairing, check out Leila’s at-home abs coaching program for simple ways to keep your midline tight during pulls.

Why a micro grip change matters
Most people do pull-ups with a standard overhand grip shoulder-width or slightly wider and let the arms and biceps dominate. The small, immediate change I recommend is this: switch from a pronated shoulder-width grip to a slightly wider neutral grip (palms facing each other) or use neutral handles when available. That neutral/wider orientation places a favorable line of pull on the outer lats and reduces biceps takeover, giving the illusion — and the musculature — of a wider back.

How to perform the grip change (step-by-step)

• Set-up: Use neutral handles if your gym has them. If not, grab the bar with palms facing inward by rotating your hands or use parallel grip handles on a machine. Make the grip slightly wider than shoulder width (about 1.25x shoulder width).
• Initiate the rep: Start with a tall chest, scapula slightly depressed, then squeeze shoulder blades down and together before you bend the elbows. Think “elbows drive to your hips” rather than pulling with your hands.
• Range and control: Pull until your sternum reaches the bar or handles, pause for one second emphasizing the lateral contraction, then lower with control.
• Tempo and breathing: Exhale on the concentric, inhale on the eccentric. Use a 2–1–3 tempo (2s up, 1s hold, 3s down) for better muscle tension.

Programming this into your routine

• Beginners: 3 sets of 6–8 reps, 2–3x per week. Use assistance bands as needed.
• Intermediate: 4 sets of 6–10 reps, add a pause at peak contraction.
• Advanced: 4–6 sets of 4–8 weighted neutral-grip pull-ups; progress load gradually. Want assistance exercises? Include single-arm dumbbell rows and face pulls to reinforce scapular control.

Cues, common mistakes and fixes

• Mistake: Shrugging at the top. Fix: Pre-depress scapula before the pull and think “down and back.”
• Mistake: Letting biceps take over. Fix: Widen grip slightly and focus on elbow drive to the hips.
• Mistake: Over-arching lower back. Fix: Brace your core — if you need a program to build a tighter midline, consider the short, efficient routines in this 6-exercise ab workout to stabilize your torso during heavy pulls.

Sample quick back workout (time-efficient)

• Neutral-grip pull-ups: 4 sets of 6–8 (or weighted 4–6)
• Single-arm dumbbell rows: 3 sets of 8–10 per side
• Straight-arm pulldowns or band pullovers: 3 sets of 10–12
• Face pulls: 3 sets of 12–15 for rear delt and scapular health

Conclusion

If you’re debating whether to add load or change technique first, the community conversation on progressive loading versus technique tweaks is useful; see the discussion Are weighted pull-ups even worth it? on r/naturalbodybuilding.