March 7, 2017

In most cases, the back determines the harsh appearance, sexuality and even strength in a man, according to numerous surveys.

That is why a huge number of people, upon coming to the gym, or even training at home, are trying to figure out how to pump up their wings.

This is not a particularly difficult task, because building the latissimus dorsi is quite simple, they lend themselves well to training and progress quickly enough.

BUT VERY IMPORTANT:

1. Choose the right exercises;
2. Determine the required training regime;
3. Observe the technique in each exercise;
4. Do not chase weights and feel the load on the target muscle group.

If we talk about popular mistakes, then it is the last point that occurs most often.

Many people, especially beginners, when trying to inflate their wings, are actively leaning on back training and trying to prioritize maximum weight. As a result, they not only do not give the back the necessary load, but also create a harmful load on the spinal column (only in some exercises). Moreover, without the development of stabilizing muscles, the muscles of the back will visually increase, but their endurance, and as a result, posture, will leave the best.

Therefore, before moving on to how a proper back workout should look like and what exercises should be used, IT IS IMPORTANT TO REMEMBER THE FOLLOWING RULES:

• Minimum isolation, more complex movements;
• Do static load at least once a week;
• Vary low-repetition and multi-repetition microcycles.

So, consider the most effective exercise that will help you achieve your desired goal: to pump up the broadest muscles of the back.

Of course, do not forget to train the spine braces by doing deadlifts and other exercises. Not only will they give more strength to your muscles, but they will also contribute to an overall increase in your back.

FIRST YOU NEED LINKS.

If you are looking for a way to build your back at home, then these exercises will not always be available, although in the last block we will look at how they can be adapted to the conditions of the apartment.

The best options are:

GETTING STARTED TRAINING

Start your workout after a thorough warm-up (at least 5 minutes) with 2-3 light repetitions. RODS OF THE VERTICAL BLOCK, put on a very light weight and do 10-15 slow reps in each set.

During this time, you should not get tired, but you should feel ready to work with heavy weights.

How to pump up your wings: video

It is important to take into account (!) That it is better to avoid pulling the block behind the head, this is contrary to normal physiology and movement will not only lag behind in terms of technique, but can also lead to injury, pinching and other consequences.

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HORIZONTAL BLOCK LINKAGE- the same conditions, the same number of repetitions (but without warm-ups, start right away with working ones).

However, you need to take into account some technical nuances:

• Do not pull with your hands (the main and most common mistake);
• Do not swing the body forward (minimally round your shoulders when returning the handle to the simulator);
• At the point of maximum tension, spread the shoulder blades as wide as possible (to the sides and back).

How to pump up your wings: video

T-GRIP ROD it is enough to perform at a moderate pace, without jerking. It is important here that the palms are facing each other, because the barbell is better suited than imitating this movement in the simulator (although this will go for lack of options).

How to pump up your wings: video

These types of traction are quite enough. You can do 1-2 rows in one back workout, or you can do a hard day and do all three at once.

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Golden classic ...

PULLOVER- I would like to single out this exercise as one of the most underestimated today. Over the past 5-10 years, it has been almost forgotten and more likely belongs to the golden classic, but this does not negate its effectiveness. After all, it is this exercise that will become indispensable if you want to pump up the wings with dumbbells.

Not only will the pullover help widen your back and build your lats, it will also improve your chest and abs for incredible stretch.

This is a difficult exercise, therefore, you need to follow the technique and avoid mistakes (the chance of getting injured is quite high).

• When you lie down on the bench with your shoulder blades, your neck should also be on the bench! Otherwise, over time, with this performance, you will earn unwanted problems and osteochondrosis;
• During stretching and lowering the weight behind the head, a minimal lowering of the pelvis down is allowed, this will stretch the muscles even more;
• You need to choose the right weight so that the load goes not on your arms, but on your back, chest, triceps and abs evenly.
• It is enough to perform 3 sets and 10 repetitions in each, but this exercise should be placed after the pulls, closer to the end of the workout.

How to pump up your wings: video

What besides traction ... or how to pump wings at home

PUSH-UP- a universal exercise!

If you want to know how to pump up your wings at home, then you should never forget about pull-ups. This is the most natural, basic and effective movement of any movement that can be used to develop your back.

Of course, we are only talking about strict pull-ups. For the development of mass and strength, no speed options, kipping, butterfly, and other techniques will work.

Pulling up can be the main and only exercise if you are not at the gym and are looking for solutions to build your back at home.

In this case, he simply has no equal.

• At first, choose the grip that is more comfortable and in which you can do more reps, and later, as your pull-up results improve, simply alternate between different types of grips.
• Also, do not forget to change the width of the grip on the horizontal bar, although with the widest possible setting of the arms, you need to be careful, this option is quite dangerous for the shoulder muscles and neglect of technique or sudden movements can lead to sprains.
• The number of sets and repetitions in pull-ups is not so important, the main thing is to complete each approach to failure and remember the result.

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STATICS

Now, briefly about statics. These are optional exercises that, nevertheless, will greatly help and accelerate your overall progress. You should not be afraid of them, they cannot slow down the growth of muscle mass in any way.

Often in the figure of a man, he is attracted by his back width. If it is wide, beautiful, then it is immediately clear that a lot of work was done on itself. This is because this section is the most difficult to pump. That is why there are special wing exercises that help to properly pump up this part of the body. In most cases, a lot depends on perseverance, and not on the complexion of a person. Therefore, you need to practice every day. This is just difficult to do: forcing yourself to constantly train, but performing the complex, you can achieve excellent results.

Build back muscles on the horizontal bar

Some people confuse turnstile exercises and parallel bars. The thing is that the first case allows the wings to work in the process. If it comes to the bars, then completely different muscles are involved in the process.

Stretching

The main movement on the turnstile is to pull the chest up to the bar. The grip should be shoulder-width apart, while the shoulder blades are brought together when lifting:

• Put your hands shoulder-width apart, and then pull yourself up and touch the crossbar with your chest.
• You should pause while at the top, then smoothly return to its original position.
• Before you rise again, you need to pause to stretch the wide muscles of the back. This is how the wing exercise should be done in order to achieve the result.

Exercise with complication

To enhance the effect? it is necessary to make the grip wider when lifting. In addition, there is an option of pull-ups with the institution of the head behind the crossbar while touching the shoulders. Also, a load is often used as a burden. This contributes to the rapid pumping up of the back muscles.

Wing inflating workouts at home

Work in this direction at home involves purchasing a turnstile. After that, you can do your own workouts. Although this method requires a lot of concentration of forces and self-discipline. In this case, it is preferable to do everything under the supervision of a coach. If you perform a set of traction exercises at home, then the result will also be quick.

How to build lats in the gym

The gym is also a suitable place for training. This is where you can pump the right muscles well. There are two main exercises for this.

Upper block thrust

• You need to sit on the simulator while sitting, and the roller can be conveniently placed under the thighs. The feet are firmly pressed to the floor.
• Slightly wider than the shoulders, a grip is made for the bar of the simulator.
• The back should be straight and the head slightly tilted.
• Then you should return to its original position, after which the bar is simply pulled to the chest. In this case, the elbows are directed towards the body so that the shoulder blades are brought together.

If you feel the work of the hands when doing the exercise for the back wings, then you are doing it wrong. During training, you should feel the muscles of the back, its wide and lateral part.

Lower block thrust

• Keep your torso straight.
• Bend your back a little.
• Pull the bar of the simulator to the belt.
• The shoulders should be turned and the shoulder blades should be brought together.

Dumbbell Wing Exercises

• Take a dumbbell in your right hand.
• Standing on the left side of the bench, put your feet together. The body must be parallel to the floor, while the back must be bent at the waist. Straighten your right arm, and the dumbbell will hang like on a rope.
• Inhale, tighten your back muscles, and then lift the dumbbell as high as possible. After it is at shoulder level, the work begins with the muscles of the back.
• Then exhale and lower the arm with the load.

Correct performance of the dumbbell wing exercises will allow you to achieve good result... Can you make exercise a part of your life?

Exercises to work out the broadest muscles of the back. When done regularly, in combination with a balanced diet, it helps to maintain a wide back, athletic build and overall performance. The results of working out the target muscle group will appear in 1-2 months.

How to pump up wings with dumbbells at home

COMPLEX OF EXERCISES FOR TRAINING THE WINGS OF THE HOUSE

Exercises	Sets	Reps / Time
	2-3	10-15
	3	12
	2-3	10-15

An effective exercise for training your back. Develops wings, strengthens the lower back, improves posture and relieves rounded shoulders. When performing, both halves of the back are equally loaded. Moreover, the more developed one does not "help" the one that is weaker. By gradually increasing the weight, you can achieve serious back stress without isolation machines.

Execution technique

1. Bend your knees slightly. Bend your lumbar spine. Lower the body forward so that a right angle forms between the spine and hips.
2. Take dumbbells in your hands and as you exhale, gently lift them along the body until the peak contact of the shoulder blades.
3. Then, while inhaling, gently lower your arms, stretching your lats.

how many: 2-3 sets, 10-15 times.

Advice: Do not pull the dumbbells towards you with the force of your hands - try to use your latissimus dorsi. The forearms and wrists support the weight but are not involved in lifting it. Do not decrease the amplitude, as this will reduce the effectiveness of the training. To do this, start with a comfortable weight.

A technically challenging exercise for training the wings and the round muscles of the back. In statics, the muscles of the core are worked out.

Execution technique

1. The starting position is the same as for classic push-ups, but the emphasis on the floor is not with your palms, but with dumbbells held in your hands. Keep your back straight.
2. As you exhale at a comfortable pace, gently pull one hand to your torso so that the dumbbell is at the level of the press.
3. Fix your hand for 1-2 seconds, then, while inhaling, gently lower it to its original position.
4. Do the required number of repetitions and do for the second hand.

how many: 4-5 sets, 20 reps for each hand.

Advice: Initially, do the exercise in front of a mirror or under the supervision of a trainer to practice the technique.

Isolation exercise for deep work of the lats, especially the middle and lower back. It can be performed both in the middle of the complex and at the end of the workout - to “finish off” the target muscle group.

Execution technique:

1. Put your knee on the dais (bench, chair). The second leg is the pivot leg. Take a dumbbell in your hand over your supporting leg. The second hand rests with the palm on the eminence and takes an emphasis (the palm is located under the shoulder joint). The body must be parallel to the floor. There is a slight bend in the lumbar spine.
2. As you exhale, gently pull the dumbbell up in the same plane with the body so that at the extreme upper point the back muscle is contracted as much as possible. Hold for 2-3 seconds.
3. While inhaling, smoothly return to the starting position.
4. Repeat the required number of times for both hands.

how many: 2-3 sets, 10-15 repetitions.

Advice: Pay particular attention to adopting the correct stance. When doing it, do not pull your elbow to the side. Avoid bending in the thoracic spine and too low a position of the pelvis and head. Make sure that at the extreme upper point of the wrists do not twist, and at the beginning of the amplitude there are no jerking movements that help to take the weight due to inertia, and not the work of the back.

When doing a dumbbell row in an emphasis, a large amplitude is extremely important. The fact is that during the exercise, different muscles are connected at different sections of the amplitude. That is, the larger the amplitude, the more effective the working out of the back.

Contraindications

Exercises to work out the broadest muscles of the back for the home, which are based on a dumbbell deadlift, are not recommended for athletes with injured deltoids, especially if problems are associated with their posterior bundles.

Refrain from doing if you have poor shoulder stretch. In this case, it will be difficult for you to take the correct starting position with a back arch. Moreover, this is important for performing exercises even on an incline bench in the gym. Therefore, we recommend developing the muscles and joints of the shoulder girdle before performing. At first, do the exercises under the supervision of a trainer.

How to build back wings in the gym for men

COMPLEX OF EXERCISES FOR TRAINING THE WINGS IN THE HALL

An effective exercise that involves almost all the muscles of the back, arms, chest and abs. In statics, the hamstrings and back extensors are involved.

Execution technique

1. Initial position: Feet shoulder width apart. Tilt the body 30-40 degrees towards the bar on the racks. Place your hands on the bar slightly wider than your shoulders with an overhand grip (you can vary the width slightly to find the optimal position for you). Keep your back straight. Deflection in the lower back. The pelvis is slightly laid back, the knees are bent.
2. As you exhale, slide the bar along the surface of your legs until you raise the bar to your lower abdomen. At the same time, try to guide your elbows strictly along the sides of the torso.
3. As you inhale, gently lower the bar to its original position.

how many: 2-4 sets, 8-12 repetitions.

Advice: Avoid inertial movements and jerks. This not only diminishes efficiency, but can injure the extensors of the back. Make sure that there is no rounding of the back in the MT, since in this case the load instead of the wings of the back falls on the spine.

Basic exercise for accentuating the work of the back wings. In addition, the muscles of the chest, biceps, deltas, traps, and rhomboid muscles work.

Execution technique

1. Sit upright on the bench. Bend your lumbar spine. Press your hips into the rollers. Grasp the handle with a straight grip at a comfortable hand width, but not too narrow or too wide.
2. As you exhale, pull the handle. At the lowest point, the handle should be against the chest.
3. As you inhale, smoothly weaken the effort and unbend your arms, but do not let go of the weight.

how many: 3 sets, 8-10 reps.

Advice: Warm up and warm up target muscles (at least 5 minutes) before performing. To do this, you can do 2-3 sets of 10-15 slow reps with light weight.

A basic exercise for working out the back wings in depth. In addition, the trapezius muscles are trained, as well as the extensors of the back. Hands are additionally loaded.

Execution technique

Horizontal row in a block trainer

1. Sit on the bench. Place your feet on the platform in front of you. Then take the handle and make a lumbar arch. Hands in front of you, slightly bent at the elbow joints.
2. As you inhale, pull the handles towards your lower abdomen so that your shoulder blades touch. The elbows move along the body and do not twist to the sides.
3. Exhaling, gently return the handle to its original position.

how many: 3 sets, 8-10 reps.

Advice: Make sure that when performing there is no rounding of the back, otherwise the spine will be loaded instead of the lats. Do not use your biceps or wrists to pull the weight. When doing it, do not tilt the body more than 10 degrees from the MT.

When performing the exercise, make sure that the body does not lean back, because this will “lift” the work load from the target muscles and “smear” over the inner parts of the back muscles.

• Be sure to warm up your muscles and warm up your joints before exercising. A working approach without them is not only less effective, but also fraught with injury.
• Stretch the target muscles after completing the complex. This will reduce pain after exertion and will have a beneficial effect on muscle development.
• When the workload becomes too light for you, gradually build it up by increasing the working weight (but not more repetitions).
• The key to effective exercise is correct technique and regularity. But don't aim to train more than 2 times a week. Especially at the initial stage, since the target muscle group will not have time to recover.

Pumped wings (or latissimus dorsi) are exactly what creates the ideal male inverted triangle shape. Learn How To Build These Muscles!

Just as powerful wings give birds an advantage in flight, they benefit a lot when they know how to pump their wings (or latissimus dorsi) in the gym. And although the muscles of the back are not discussed in the same way as the pectorals, or, be aware: only with pumped broadest backs can you achieve the classic male V-shaped physique.

Unfortunately, due to the inability to see the back while exercising, most athletes neglect the balance of the workout, prioritizing the chest.

Kinesiology of the latissimus dorsi

Before taking on the weights and swinging the wings, you should understand the functional features of the structures of these muscles. The latissimus dorsi muscle attaches to the medial side of the humerus sulcus, and originates from the third lower rib.

The functions of the latissimus dorsi are very important: this muscle group is actively involved in adduction of the humerus. Whenever our arms are overhead, such as when doing pullups or pull-ups, the wings push the shoulder blades down and extend the entire shoulder girdle... Any exercise in which the arms pull down will bring the wings to full contraction. Basic deadlifts and dumbbell pullovers or are also great for developing and pumping up your wings.

Any discussion of the latissimus muscle must include a reference to the large round muscle. It is called the "little helper" of the wings, since both of them have the same effect on the arm, and it is impossible to train one muscle without the other. The circular muscle originates in the lower part of the scapula above the latissimus dorsi. It is attached to the head of the humerus in almost the same place as the latissimus dorsi. Its task is to expand, internal rotation and adduction of the shoulder joint.

Wing pumping exercises

If your figure resembles a rectangle, oval, or even a circle, pull yourself together and pump up your lats so that the mirror shows you the ideal proportions! Pull-ups, barbell or dumbbell rows, T-rows, and block rows are considered classics in wing inflation. However, in order for you to be guaranteed to get results and not to waste time in the gym in vain, it is important to follow the correct execution technique. This will allow you to use only the muscles you need and protect you from injury.

The Role of Technique in Inflating Wings

For most bodybuilders, the right latissimus feel and technique comes over time with training. And although the thickness is gained rather quickly, the width of the wings appears later. The problem lies in using not correct technique when doing various exercises to expand the back. The technique of creating inflated wings requires understanding and a lot of practice to master.

During all exercises on the back, especially on the broadest muscles, they receive a lot of stress. You cannot swing wings alone and not use them. Most beginners use almost all of their biceps strength when doing wing exercises, and this limits the results they expect to get in pumping up their backs. The secret is to limit the involvement of the biceps of the arms as much as possible. As with the brush, they must perform a secondary action during the exercise.

How can this be achieved? The hand should look like a hook or bowl that holds the barbell. Thoughts should be focused on the back and not the biceps doing the exercise. This is very difficult for most beginners as they cannot ignore the fact that the biceps is a muscle that participates in any traction exercise. It takes visualization and practice to do the latissimus dorsi exercises correctly, otherwise you simply won't be able to achieve maximum results.

The only way for most bodybuilders to properly perform wing exercises is to practice form and inflating techniques with a light weight. Once you have mastered the technique, you can start adding weight as you exercise. Most lifters use too heavy weights in their latissimus exercises with the wrong technique, which creates an even greater risk of injury and prevents proper wing inflation.

A workout that will give you pumped up wings

Do this awesome giant set only once a week. After completing the wing workout, you can do some rear delt exercises, such as sitting or standing dumbbell raises. You will have to use a lighter weight as the rear deltas have already received a certain amount of stress during the wing training. At the end of your workout, be sure to do. After 6 weeks, when you are comfortable, you can add weight and do fewer reps per workout.

Warm up

Latissimus Dorsi Supplements

Basic set

For the pros

Basic set

Basic set

For the pros

MAXLER | Vitamen?

3 tablets a day

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To prepare a single serving, it is enough to mix 1 scoop of the product on
150-200 ml of water.

Universal Nutrition Ultra Iso Whey is a global brand of whey protein isolate. Contains up to 100% pure amino acids through multiple filtration processes. Allows muscle tissue to recover in a short time after training.

Universal Nutrition | N1-T?

Special sports supplements

2 capsules.

UN N1-T is a supplement that contains special extracts aimed at powerful enhancement of the body's natural production of testosterone, which is necessary for a dynamic increase in the athlete's strength indicators.

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Anabolic complexes

2 tablets.

Universal Nutrition Natural Sterol Capsules is a perfectly balanced anabolic complex that allows the athlete to seriously increase physical activity, thereby improving their own performance.

Universal Nutrition | BCAA Stack ?

• It is recommended that you take 1-3 servings before and after your workout.

Back muscles). If you are interested in the question, how pump up your wings quickly, then there is no magic remedy here.

Besides, “fast” doesn't mean 2-3 workouts. Roughly pumping the latissimus dorsi takes 3 to 6 months, although you will be able to feel the first visible results after a few weeks.

But, having achieved even the first victories, you will no longer want to stop there - that is why the deadlines can stretch up to six months. Everyone is looking for their ideals and strives for them, and this takes time.

Wing Exercises: Where to Start?

What will you have to face in the near future? From the pleasant: the program for pumping the broadest muscles of the back includes many, therefore, in parallel during training, other muscles will also be involved, which will significantly speed up the process of forming a beautiful slender body.

Another significant plus: you can swing the wings in any conditions... This can be a sports field in your yard, a horizontal bar in your own home, or an equipped gym. There are many options, so choose the most comfortable one for you.

By the way, information on how you can build up your back muscles at home can be found in the article "Exercises for the back at home."

How to inflate wings at home

Push ups

The classic example of such exercises is push-ups using stops. These can be specialized sports equipment, and ordinary piles of books or just stools. The main thing is that during push-ups you can drop below the line of your palms.

During the exercise, be extremely careful and correctly assess your capabilities! It is not recommended for beginners to take stops higher than 30 cm, because with a sharp lack of strength (and this happens all the time at the initial stage of training), you can injure your elbow joints!

How to do? Get into a lying position with your hands shoulder-width apart. Look straight ahead, avoiding any arching of the spine. As you exhale, lower yourself down, while inhaling, return to the starting position.

Try to do the exercise slowly, without unnecessary jerking. You should feel how your muscles are working. Start with 3 sets of 10 times, increasing the number of repetitions from the next workout. Optimal scheme: 4 to 15.

An exercise for those who want to know how to pump wings with dumbbells at home.
A fairly simple exercise, which is considered one of the most effective, provided that the correct technique is followed. The whole secret of efficiency is in the position of the body. Here, the biceps are practically not involved in any way, so the main load will fall on the target muscles.

How to do? Stand straight with feet shoulder-width apart. Then bend forward so that you have a 90-degree angle with your knees bent slightly. The back should remain straight at all times. As you inhale, spread your arms in different directions.

The higher you can lift them, the better. But remember: your arms, like your back, should also be straight - any bend in the elbow will nullify your entire workout.

As you exhale, lower your arms down. Correct execution scheme: 3 sets of 10 repetitions.

To avoid unnecessary bends, choose a weight "on your own": if this is your first lesson, do not hesitate to choose dumbbells with a lower weight (even a load of 4 kg for each hand will be noticeable). The golden rule of professional athletes: the load should increase gradually!

How to pump wings in the gym

Bent-over barbell row

In a standing position, place your feet shoulder-width apart. The chosen position must be stable. Next, bend forward as much as your preparation allows you. The minimum tilt angle is 30 degrees! Then take the barbell with a regular grip, place your hands slightly wider than your shoulders.
A few nuances:

• A slight deflection is allowed in the lower back.
• You need to look straight ahead, the bar should be in front of the shins.
• Elbows must not be spread apart, they must move strictly along the same trajectory "up and down".

As you exhale, lift the bar to your stomach, but pull with your back! Minimize hand work! At the highest point, bring your shoulder blades together and hold for a couple of seconds in this position. As you inhale, spread your shoulder blades and lower your arms down. Do 10 reps.

Take the shell in one hand, lean on the bench with the other. At the same time, the legs are in a mirror image of the hands. What does it mean? If the dumbbell in the right hand is the right leg on the floor, the left leg (like the arm) rests on the bench and vice versa. The back should be straight and parallel to the bench.

While inhaling, lift the dumbbell with your arm bent at the elbow (straining the target muscles as much as possible), slightly leading it behind your back. As you exhale, lower your hand down. Do 10 reps for each hand. The minimum weight for an adult male must be at least 8 kg.

How to pump up wings on a horizontal bar

The horizontal bar was and remains a universal projectile for pumping almost all muscle groups, and wings in this case are no exception. The most common pull-ups will help you develop your back in a fairly short amount of time.

There are many types of pull-ups, but they all boil down to a few general rules. If I may say so, even secrets of professionals:

We swing the wings correctly - video

In this video, you will find a set of exercises for the broadest muscles of the back in the gym (pull in the hummer, pull the blocks down and to the body). The technique of each exercise is considered in detail; using the example of an athlete, the trainer also talks about possible mistakes and the consequences of an incorrect execution technique.

Pay attention to the sequence of exercises: shows the phasing from basic to final grinding.

Inflating your wings is not as difficult as it might seem at first glance. Enough exercise regularly, monitor your diet and follow all the simple rules and recommendations.

The most difficult thing is to overcome your own laziness and start doing something. If you are a purposeful person and are used to achieving your goals, then inflated wings will become a reality for you, and not a dream in the near future!

Have you tried swinging wings yet? What exercises have been more effective for you? Leave your comments and share your invaluable experience with us!