How to Build a Dorito Back: Workouts & Expert Advice

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Certified personal trainer Monica Morris explains what a Dorito back is—and how to get one

Co-authored by Monica Morris and Devin McSween

Last Updated: July 15, 2026 Fact Checked

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• What is a Dorito back?
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• Best Exercises
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• Workout & Lifestyle Tips
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• Video

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The Dorito back, also known as the V-shape taper, is a desirable physique characterized by a wide, muscular upper back and shoulders with a narrow waist. In other words, your back forms an upside-down triangular shape, just like the chip! If you want to get a Dorito back, we’re here to help. We partnered with several personal trainers and exercise specialists to go over the best exercises to build a strong back and shoulders, as well as workout and diet advice for building bigger, stronger muscles. Keep on reading to learn more!

How do you get a Dorito-shaped back?

Certified personal trainer Monica Morris says that you can get a Dorito back by focusing on heavier lifting to fill out the lats. These exercises can include unilateral and bilateral bent-over rows, lat pulldowns, military presses, Arnold presses, upright rows, and the use of shoulder machines at the gym.

Steps

Section 1 of 3:

What is a Dorito back?

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1. 
   A Dorito back refers to a wide, muscular back and a small waist. Morris says that a Dorito back is a new slang phrase used to describe a V-shaped taper when you’re looking at someone’s back. Specifically, she says it refers to the ratio between the shoulders (latissimus dorsi) and waist. The upside-down triangular shape is similar to that of a Dorito chip.

   • Morris notes that standard muscle development, using a mix of free weights and machines, helps the lats look really wide and the lower back look more tapered, hence the name “Dorito back.”
   • The Dorito back is seen as an attractive physique for men and women, so it’s something a lot of people want to get!

   Meet the wikiHow Experts

   Monica Morris is an ACE-Certified personal trainer based in the San Francisco Bay Area. She’s been certified since 2017 and also owns her own physical training practice

   Julian Arana, M.S.eD., NCSF-CPT, is a certified personal trainer and founder of B-Fit Training Studio with over 12 years of experience.

   Dean Theriot is a personal trainer and owner of Timberline Fitness with over 25 years of fitness training experience.

   Alphonso White is a certified personal trainer and fitness coach at CompleteBody in NYC with over 20 years of experience.

   Danny Gordon is a certified personal trainer and owner of The Body Studio for Fitness with over 20 years of experience.
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Section 2 of 3:

Top Exercises to Get a Dorito Back

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   Lat pulldowns Morris recommends lat pulldowns for building a wider upper back. And personal trainer Dean Theriot adds that using a a wide, overhand grip is key to getting a wider back. As the name suggests, lat pulldowns primarily work the latissimus dorsi muscle, which is the biggest muscle in your back. To do the exercise:

   • Sit down at the machine and adjust the thigh pads so they fit snugly over your thighs.
   • Grab the edges of the bar, holding it with your palms facing away from you (overhand grip).
   • Roll your shoulders back and down, contract your abs, and lean back slightly.
   • Exhale and pull the bar down while squeezing your shoulder blades back and down. Draw your elbows to the floor and keep them toward your sides.
   • Stop pulling the bar down when it reaches your chest. Pause, then slowly extend your arms to return to the starting position.
   • Repeat the movement for a total of 3 sets of 8 to 12 repetitions.
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   Pull-ups Theriot notes that wide grip pull-ups are also great for building a wider back. This is a compound exercise that primarily works the lats, but also strengthens the traps, deltoids, biceps, and core. Here’s how to do a pull-up:

   • Grab the bar, placing your hands a bit further than shoulder-width apart, and face your palms away from you.
   • Cross one leg behind the other, contract your core, and pull your shoulder blades back and down.
   • On an exhale, bend your elbows and push them down to your sides as you pull yourself upward.
   • When your chin is in line with the bar, pause for a second. Then, slowly lower yourself down until you're back to the starting position.
   • Repeat the exercise 10 to 15 times.
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   Dumbbell bent over rows Rows are an excellent exercise to tone the back muscles, says certified personal trainer Alphonso White. Morris agrees, saying both unilateral and bilateral bent over rows are effective at building lats. To do a row:

   • Stand up straight with your feet shoulder-width apart and roll your shoulders back and down.
   • Add a slight bend to your knees and hinge at the hips so your upper body is at a 45° angle with the floor.
   • Grab a pair of dumbbells and position them in front of your knees with your palms facing each other.
   • Contract your core and draw your elbows back, keeping your arms close to your sides.
   • When the dumbbells reach your abdomen, stop. Then, slowly lower your arms to return to the starting position.
   • Repeat the exercise for 3 sets of 8 to 12 reps.
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   Lateral raises Certified personal trainer Julian Arana, M.S.eD., NCSF-CPT explains that lateral raises are great for widening the shoulders. They primarily work your deltoids (shoulder muscles), but also help strengthen your lats. To do a lateral raise, Theriot says to:

   • Stand up straight and roll your shoulders back and down.
   • Grab a pair of light dumbbells, holding them with your palms at your sides and with your elbows bent at a 5° angle.
   • Contract your core and raise the dumbbells out from your sides so they’re in line with your body. Lead the movement with your elbows.
   • When the dumbbells get to your shoulders, stop and pause for a second.
   • Slowly lower the dumbbells back to your sides.
   • Repeat the exercise for 3 sets of 8 to 12 reps.
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   Dumbbell pullovers The dumbbell pullover is an excellent exercise for working out your pecs and lats. It also helps with shoulder flexibility and strengthens the core. To do a dumbbell pullover, certified personal trainer Errol Ismail says to:

   • Lie down on your back on a flat bench.
   • Grab a dumbbell in each hand with both palms facing each other.
   • Extend your arms over your chest, adding a slight bend to your elbows.
   • Contract your core and ensure your back is flat against the bench (no arching).
   • On an inhale, slowly extend the weights back and over your head.
   • Stop when the weights are in line with your head but not below it.
   • Exhale and pull the weights back over your chest.
   • Repeat the exercise for 3 sets of 8 to 12 reps.
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   Dumbbell shoulder press Certified personal trainer Jason Whalen notes that the shoulder press is a standard shoulder exercise that works the front and lateral deltoids. It also targets the trapezius muscles (traps), triceps, and core, making it a great upper-body exercise. To do a shoulder press:

   • Stand up straight with your feet positioned under your hips and a slight bend in your knees.
   • Grab a dumbbell in each hand and hold them in front of your shoulders. (Morris adds that you can use barbells, if you prefer.)
   • Contract your core and squeeze your glutes.
   • Exhale as you press the dumbbells upward so your arms are fully extended with your arms beside your ears.
   • Pause, then inhale and slowly lower your arms back to the starting position.
   • Repeat the exercise for 3 sets of 8 to 12 reps.
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   Arnold press Morris says that Arnold presses are another great way to build a broader back. This exercise works your shoulders, triceps, biceps, and abs. Here’s how to do one:

   • Sit or stand with your feet shoulder-width apart.
   • Hold a set of dumbbells in front of your shoulders with your palms facing your body and your elbows bent.
   • Tighten your core.
   • Press the dumbbells up and over your head, rotating your arms so your palms face forward at the top of the lift. Do not lock your elbows.
   • Bring your arms back down in a smooth, controlled motion, rotating so your palms face you again at the bottom of the press.
   • Repeat for 3 sets of 8 to 12 reps.
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   Rear delt fly According to certified strength & conditioning specialist Adam Shuty, the rear delt fly is great for targeting the posterior deltoids. To do one, he says to:

   • Stand up straight and then hinge at the hip so your chest is facing the ground. Keep a slight bend in your knees and maintain an open chest.
   • Grab a pair of dumbbells and hang your arms down with your palms facing each other.
   • Pull your shoulder blades back and down, and pinch them together.
   • Move your hands away from each other in an arc until they’re in line with your shoulders.
   • Squeeze your shoulder blades together, then slowly lower your arms back to the starting positions.
   • Repeat for 3 sets of 8 to 12 reps.
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   Reverse fly Reverse flys are great for widening and building the shoulders, says Arana. They specifically target the rear delts, but also work the upper back, too. To do a reverse fly:

   • Grab a pair of dumbbells and sit on the edge of a bench or chair.
   • Hinge forward at the hips so your chest leans over your thighs. Keep your back straight.
   • Let your arms hang down next to your calves with your palms facing each other.
   • Squeeze your shoulder blades together and lift your arms out at your sides until they reach your shoulders.
   • Pause for a second, then slowly lower your arms back to the starting position.
   • Repeat the exercise for 3 sets of 8 to 12 reps.
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    Face pull The face pull is another great exercise that helps you get strong and wide shoulders, notes Arana. This exercise targets the rear deltoids as well as the upper back. To do a face pull:

    • Head to a cable machine and adjust it so the cable is about chest high. Then, add a rope attachment.
    • Grab the rope and take several steps back.
    • Stand up straight with your feet shoulder-width apart, then roll your shoulders back and down.
    • Contract your core and bend your elbows. Then, pull the rope toward your face, just ensuring your elbows are higher than your wrists.
    • Squeeze your shoulder blades together, then slowly return your arms to the starting position.
    • Repeat for 3 sets of 8 to 12 reps.
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Section 3 of 3:

Tips for Getting a Dorito Back

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1. 
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   Work out your back and shoulder muscles 2 times per week. According to Morris, traditional back and shoulder exercises help accomplish the Dorito back look. Arana agrees, noting that back exercises are great for widening your shoulders and defining your back. As he explains, developing a wider upper back gives you the illusion of having broader shoulders. Just make sure to add in some shoulder exercises, too. Aim to exercise your back and shoulders 2 times per week to see lots of muscle growth.

   • As Morris explains, variations of shoulder exercises help fill out or enhance the look of a broader back.
   • Morris recommends using a mix of free weights and machines to widen your lats effectively. She also suggests using a variety of different angles and gradually increasing the weights.
   • To help build your muscles quickly, personal trainer & strength coach Brendon Rearick recommends lifting heavy weights that still allow you to maintain proper form, which is usually around 8 to 12 reps.
   • Aim for a gradual progressive overload, adds certified personal trainer Alex Robles, MD, NASM. For example, start with 3 sets of 8 reps of an exercise. When it gets a bit easier, go up to 3 sets of 12 reps. And when that starts to feel easy, increase the weight (typically by 5 lbs or 2.3 kg) and go back to 3 sets of 8 reps.
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   Exercise your abs 2 times per week. While getting a Dorito back is mostly about working out your lats and shoulders, as that helps widen them and give the illusion of a smaller waist, it’s also important to exercise your abs to add definition and help narrow your waist further. Plus, as exercise & wellness specialist Souad Gharib explains, core exercises can help tone your lower back.

   • Specifically, Gharib recommends doing planks, Russian twists, bicycles, and mountain climbers to target your core and tone your lower back.
   • Arana also notes that many compound exercises, like squats and deadlifts, target the lower back.
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   Eat plenty of protein. Protein is very important for building and repairing muscle, explains certified personal trainer Danny Gordon. Registered dietitian and nutritionist Jalpa Sheth notes that the average person needs to eat 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound they weigh). And if you’re very active, you may want to eat even more.

   • Some great protein-rich foods for building muscle include chicken, turkey, eggs, lean beef, fish, Greek yogurt, and whey protein powder, says NASM-certified personal trainer Laura Flinn.
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   Maintain a healthy diet. Besides eating protein-rich foods, it’s also important to get enough complex carbohydrates and healthy fats to round out your diet. Specifically, Flinn recommends carbs like sweet potatoes, brown rice, vegetables, and fruits, and healthy fats like avocados, nuts, and olive oil. Limit saturated fats, excess sugar, and processed foods as much as possible, too.

   • Gordon notes that carbs are important for muscle growth because they give you the energy you need to strength train.
   • When planning out your meals, certified personal trainer & nutritionist Pete Cerqua recommends making your meal 50% protein, 40% carbs, and 10% healthy fats.
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   Aim to lose any excess fat to help build a defined physique. To see more cuts and definition, Gordon notes that you should watch your food intake and limit excess calories. He also recommends getting cardiovascular exercise to burn away fat, which helps your muscles look more visible.

   • To find out how many calories you should be eating each day, use an online calorie calculator, like this one from the Mayo Clinic.
   • If you’re trying to lose weight while building muscle, Gharib recommends eating at a small caloric deficit while still getting enough protein and lifting heavy weights.
   • Great cardio exercises include walking, jogging, cycling, jumping rope, and swimming.
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   Allow your muscles to rest and get plenty of sleep. Wait at least 1 day before exercising the same muscle group again to give your muscles time to recover. White also recommends that you get 7 to 8 hours of sleep each night, as muscle growth occurs during sleep and recovery.
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