The V-shape, or the famous “triangle,” is the aesthetic ideal pursued by everyone aiming to build a proportional physique.
If anyone is still unsure what this “V” means or which part of the body it refers to, the “V” is most easily defined as the silhouette of the torso. Most of you have probably seen the cartoon Johnny Bravo. Well, Johnny is a caricatured example of what a V-taper looks like (his legs are like two carrots, but that’s not our topic here anyway). Essentially, at the top, we have the base of the triangle—a line followed by the collarbones—connecting the two points of the triangle: the left and right shoulder.
The Anatomy of the “Triangle”
The other two sides of the triangle descend through the left and right serratus and lats, ending at the lowest “point”—the third “corner” of the triangle, which is the waist. The term used for this concept in literature is the “V-taper,” as “taper” literally refers to something that narrows uniformly from its widest to its narrowest part. Given the above, it is clear that in the context of the V-shape, we are not discussing the side profile, but only the frontal silhouette of the torso.
Consequently, what makes the “V” prominent is the ratio between shoulder width and waist width. The larger the shoulder circumference and the smaller the waist circumference, the more pronounced and aesthetic the triangle will be. Several factors influence this relationship. Some traits come from genetics (inheritance) and remain impossible to change, while others vary and depend on your own knowledge and the effort you put into improving the V-shape.
An example of an unchangeable factor is bone structure. Everyone is born with a predetermined width of the collarbones (clavicles), making that aspect impossible to alter. Similarly, the origins and insertions of certain muscles involved in forming the triangle are fixed and can significantly impact the aesthetics and development of the “V.” For instance, the latissimus dorsi may have a higher origin point; compared to someone whose lats “taper into the waist,” this results in a less harmonious V-shape, sometimes taking on more of a “Y” form.
Additionally, if the lateral deltoids have a low insertion point, extra effort and targeted training for that specific segment will be necessary to achieve the required width and visually enhance that side of the triangle.
How to Achieve the “Triangle”?
Since much of bodybuilding (especially competitive bodybuilding) relies on illusion, the V-shape is no exception. In this context, the illusion refers to achieving the greatest possible shoulder width to make the waist—which might not be naturally narrow—appear as slim as possible.
Competition “tips and tricks” include waist rotation to create the appearance of a thinner midsection and similar techniques. Those lucky individuals blessed by nature with a small waist, long collarbones, and a mesomorphic tendency for muscle gain have truly hit the bodybuilding jackpot regarding the V-shape.
However, such “lucky ones” are few and far between, which is why the majority must work hard and heavy—firstly, on building the widest shoulders and well-developed lats possible, and secondly, on stripping away even the last layer of fat from the waist area, all while maintaining muscle mass in the aforementioned regions.
Most Popular (and Effective) Exercises for Achieving a V-Taper Torso:
Many have described exercises for back and shoulder width before, so I will only list the most essential ones:
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Pull-ups
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Wide-grip Lat Pulldowns
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Various Rowing Movements (these primarily develop back “thickness,” contributing to the V-shape when viewed from behind)
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Dumbbell Lateral Raises
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Cable Lateral Raises (using rings/handles)
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Upright Rows
As mentioned, one smaller and often overlooked muscle also plays a role in achieving the V-shape: the serratus anterior (literally: the “saw-toothed” muscle). This muscle connects the shoulder blades (scapulae) to the rib cage. It is visible from the front, situated below the pectoralis major and between the chest and the latissimus dorsi.
Its primary function is protraction—moving the shoulder blade forward or, more simply, pulling the scapula away from the spine. Most often, people do not train it specifically, as it develops while assisting larger muscle groups.
Nevertheless, if anyone wants to specifically work on the serratus, here are a few instructions:
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Lying Dumbbell Punch (Serratus Press) This is not a typical chest press. Instead, start with your elbows fully extended. While keeping your elbows locked throughout the movement, allow your shoulder blades to retract (come together), which will cause the dumbbells to lower slightly (the range of motion is small). From this retracted position, activate the serratus to “spread” the shoulder blades—pushing them away from the spine. In other words, use the strength of the serratus anterior to try and lift your shoulders off the bench.
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Plank Variation (Plank Scapular Protraction) Set yourself up in the initial plank position. From there, allow your torso to sink toward the floor (your shoulder blades should now be pinched together). Then, press through your elbows into the floor to return your torso to the starting position.
