Bodybuilder Erin Stern’s training insights are second to none following years of competing at the highest level. On April 2, 2025, she showcased her top three exercises to build an impressive and shapely V-taper.
Erin Stern emerged as a top-tier IFBB Pro in 2010 and 2012, when she captured the Figure Olympia title twice. Since then, she’s successfully transitioned to the Bikini category, laying claim to gold at the 2022 Republic of Texas Pro.
In addition to her bodybuilding contributions, she remains a popular fitness influencer, with a growing YouTube channel of over 315,000 subscribers. Her insights into lifting techniques and her experience give her a unique perspective on building muscle.
Erin Stern’s Top 3 Exercises for Building a V-Taper
Her exercise selections are below, which can be found in her recent YouTube video.
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- High Incline Shoulder Press
- Lat Pulldown to the Stomach
- Vacuum with a Twist
High Incline Shoulder Press
Her first exercise is the high incline shoulder press. She advised setting the bench to 75-80 degrees, which could help with pushing strength while making the exercise shoulder-friendly.
“By setting the bench to 80 degrees, 75 degrees, you are putting your shoulders in a better position to press, and you have the ability to not only push more but do more because the exercise becomes more shoulder-friendly.”
Start with the dumbbells at clavicle height. She explained that a full range of motion is ideal for maximum gains.
“You want to start with the dumbbells right at about clavicle height, and if you can do a full range of motion and a bit beyond, it’s always going to be better. Any time you can extend that range of motion, healthily, of course, you’re going to get more out of the exercise.”
“Focus on creating a triangle as you press. This can be helpful as well. A wide base to a narrower mid-rep point. This is also going to bring in a bit of that upper chest.”
Lat Pulldown to the Stomach
With an underhand or neutral grip, pull lower than you normally would with a lat pulldown.
“You’re going to lean back slightly. You can either use a neutral grip like I’m doing here, or you can use an underhand grip. Now, what you’re going to do is brace with the core, lean back, and you’re going to pull lower than you normally would for a lat pulldown.
The reason for this is, of course, you’re going to hit the lats, you’re going to hit the upper back musculature. We’re sneakily hitting in some tricep work as well,” shared Stern.
Vacuum with a Twist
To execute the vacuum with a twist, she recommended getting into a kneeling position and creating a slight curve in the lower back.
“We’re going to spice it up just a little bit, we’re going to do a vacuum with a twist. Now, for this, you’re going to grab a light dumbbell and you’re going to get into a kneeling position. It can help to tilt the pelvis under just a bit, creating a slight round in that lower back.”
To finish off the movement, she said to pull the belly button into the diaphragm. While exhaling, twist from side to side with the dumbbell in your hand.
“This is going to help really pull that belly button to the diaphragm. To begin, what you want to do is exhale your breath and then you’re going to think about sucking in your belly button to your backbone and holding it there.”
“You’re holding it [a dumbbell] from end to end and you’re just going to twist, keeping your abs tight, holding that vacuum for as long as you can.”
Shrinking the waist also remains one of her top priorities. She recently laid out four supersets that target the back and abs, laying the groundwork for anyone eager to improve their midsection and burn some extra calories. With this exercise trio, Stern is confident that these three exercises can help you build up a top-notch V-taper.
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