Wesley Vissers, also known as “The Dutch Oak,” is a formidable name in the world of bodybuilding. As he prepares for the 2024 Mr. Olympia contest, his focus has shifted to perfecting the aesthetics that define the Classic Physique division.
One key aspect of achieving the ideal Classic Physique is developing a well-structured V-taper. This iconic look, defined by wide lats tapering down into a narrow waist, is the hallmark of a champion physique.
Recently, Vissers shared his top four exercises that have been crucial in helping him grow wide lats and enhance lower back thickness, ultimately creating the coveted V-taper.
In a YouTube video shared on September 1, 2024, Wesley Vissers walked his fans through the four exercises he believes are essential for anyone aiming to build an impressive back.
While he started quietly in his IFBB Pro League career, Wesley Vissers has made remarkable progress, taking seventh place at the 2023 Mr. Olympia and defeating Ramon Queiroz in a major upset at the 2024 Arnold Classic.
As one of Chris Bumstead‘s main rivals for the 2024 Mr. Olympia, Wesley Vissers’ insights into back training are invaluable. Here’s a detailed look at the exercises Vissers uses to achieve a massive, defined back.
Related: Wesley Vissers Chest and Triceps Traning With Ronnie Coleman for 2024 Mr. Olympia
1. Unilateral Lat Pulldown Machine
Wesley Vissers begins his back workout with the unilateral lat pulldown machine.
This exercise is designed to target the lats in isolation, one side at a time. Wesley Vissers emphasizes that proper technique is key to maximizing the results from this exercise.
He advises keeping the elbow close to the body during each repetition to achieve a better contraction in the lats.
“The first movement of course will be a pulldown movement, which means you are pulling something down from the top to the bottom. We’re going to do it in a special way, namely in a unilateral way. A difficult word for one arm at a time,” said Vissers.
A critical aspect of the unilateral lat pulldown is positioning.
Wesley Vissers recommends sitting closer to the direction of the working arm, ensuring that the stress remains on the muscle throughout the range of motion.
Starting with the weaker side is crucial to maintaining balance and symmetry in your physique.
“We’re always starting out with the weaker side first or the smaller side,” explains Vissers. “Sit in a way where you actually are going to sit closer to the direction of the arm that you’re using so that the stress at the top is more.”
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2. Chest Supported T-Bar Row
Next on Wesley Vissers‘ list is the chest-supported T-bar row, which is specifically aimed at building lower back thickness and developing the bottom part of the V-taper.
By allowing the elbows to come close to the body during the movement, Wesley Vissers ensures that the lower lats are activated without engaging the erector muscles that run along the spine.
“Whenever you want to work on the lower lats and basically the bottom of the V-taper, you always want the elbows to be able to go close to the body,” says Vissers.
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Wesley Vissers adds an arch to his back as he pulls the weight up, enhancing the contraction in the lower lats. This small adjustment can make a big difference in muscle activation and growth.
“What you want to look out for when I go all the way down of course there’s a stretch, once I go up, I’m going to slightly arch my back to be able to really get close to the maximum contraction possible,” Vissers explains.
3. Seated Row Machine
For the third exercise, Wesley Vissers uses the seated row machine, which helps to achieve a deep lat stretch and build thickness in the mid and lower back.
By pulling the weight towards the body while keeping the shoulder dropped down, Wesley Vissers is able to stretch the lats to their maximum capacity.
“This works just as fine with one cable as most gyms have that of course, but I’m going to use the advantage of this,” says Vissers. “Once I do the movement, you can see I’m pulling it towards me but now I have the freedom again with my arm and look at this elbow, the working arm elbow, the shoulder, of course, needs to be dropped down with the elbow going close to the body again.”
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By maintaining proper form throughout this exercise, Wesley Vissers maximizes the contraction and growth in his lats, further enhancing the V-taper that defines his physique.
4. Cable Pullover
The final exercise in Vissers’ routine is the cable pullover, which he describes as his favorite isolation movement for the back.
This exercise targets both the upper and lower lats, contributing to the overall width of the V-taper.
Vissers prefers using a bar attachment for the cable pullover, as it allows for a superior stretch compared to ropes.
“We have arrived at my favorite isolation movement for the back, for the upper back, so for the lats, the V-taper on top, the width, and the lower back at the same time,” says Vissers.
He recommends using a weight that allows for 12-15 repetitions per set, ensuring that the biceps are taken out of the movement so the focus remains solely on the lats.
“Make sure you pick a weight that you can do at least around 15 reps with, 12 at the bare minimum because again, it’s an isolation movement so you’re taking the biceps out of the movement,” advises Vissers.
Related: Bodybuilder Wesley Vissers Shares His Top 3 Exercises to Build a Massive Chest
Aiming for the Ultimate V-Taper and Mr. Olympia Success
As Wesley Vissers continues to prepare for the 2024 Mr. Olympia, his focus on perfecting his back is evident.
By incorporating these four exercises into his routine, he’s building the width and thickness needed to challenge the reigning five-time Classic Physique Olympia winner, Chris Bumstead.
Wesley Vissers’ golden-era physique and strong momentum make him one of the biggest threats headed into the Olympia weekend.
With notable victories in 2024, including his impressive performance at the Arnold Classic UK, Vissers has proven himself as a serious contender.
Alongside other threats like Ramon Queiroz and former two-time Olympia winner Breon Ansley, Wesley Vissers is determined to make a statement on the biggest bodybuilding stage.
The 2024 Mr. Olympia, taking place from October 10-13 in Las Vegas, Nevada, is set to be an epic showdown.
Fans and bodybuilding enthusiasts are eagerly awaiting to see if Wesley Vissers’ meticulous approach to training will pay off in his quest for the ultimate V-taper and a potential Olympia title.