Bodybuilding legend Frank Zane hasn’t forgotten how he built his Olympia-winning physique. In a September 29 video, he shared his four simple tips and five go-to exercises for sculpting a true V-taper.
In the late 1960s and ’70s, Zane reached the pinnacle of his career, besting Men’s Open stars like Arnold Schwarzenegger and Robby Robinson. His attention to detail was unparalleled, and it showed onstage. Zane was known for boasting exceptional conditioning, shape, and aesthetics.
Nicknamed ‘The Chemist,’ Zane thrived in academics and eventually taught chemistry. Beyond the stage in retirement, the three-time Mr. Olympia champion still has helpful insights for active competitors. He explains how a V-taper takes more than just hard work, as targeting the lower lats can make-or-break gym progress.
Frank Zane’s 4 Tips for a Strong V-Taper
Below, Zane outlined the four tips to keep in mind when building a V-taper sweep:
- Drive your elbows down toward your hips—not straight back.
- Use controlled reps with a full stretch at the top
- Keep your chest tall and shoulders depressed.
- Choose movements where the line of pull finishes near the hip.
He explained that a genuine V-taper creates a clean sweep from the armpits down to the waist. When the lower lats are underdeveloped, the back doesn’t look complete:
“A true V-taper is about creating that clean sweep from your armpits down toward your waist. When the lower lats are underdeveloped, your back can look wide but unfinished. Build them, and your waist appears tighter while your upper body looks broader.”
“Don’t just chase width—build the lower lat detail that makes your back taper into your waist,” Frank Zane revealed.
Zane also offered a handful of exercises that can make a substantial difference:
- Single-Arm Cable Pulldowns
- Straight-Arm Pulldowns
- Dumbbell Rows (To the Hip)
- Underhand Pulldowns
- Chest-Supported Rows (Pulled Low)
Frank Zane isn’t afraid to challenge conventional bodybuilding beliefs. He recently advocated against cheat reps, which were commonly used by his rival, Schwarzenegger.
“Cheating is not using correct form in an exercise. In weight training, cheating enables a bodybuilder to handle more weight, but he or she does so at the expense of working other muscles than those intended.”
“As your strength increases and you begin to use heavier weights, you can increase the speed of each repetition. The movement should always be correct, with little or no cheating.”
At 84, Zane continues to give back to the bodybuilding community. If you’re after that coveted V-taper, he believes working the lower lats gets you there the fastest.
