How to pump up a man's wings without chemicals in the gym

How to pump up your wings with dumbbells Description of exercises

In bodybuilding, the wings are the latissimus dorsi muscles, which are shaped like triangles and give the torso a spectacular V-shaped silhouette. They are located on both sides of the body and run from the waist to the armpits.

Exercises for these muscles are an important stage in the training of any athlete: it is the wings that make the back broad and are the pride of men.

Well-developed latissimus muscles immediately catch the eye and reveal a real bodybuilder, but only if the arms, chest, and abs are harmoniously developed.

How to pump up your wings at home

With great effort and good discipline, you can pump up those treasured muscles at home. And for this they use ordinary dumbbells, which do not take up much space in the apartment.

To train wings using dumbbells, there are two effective exercises that are popular with all experienced athletes. These are bent over chest pulls and straight arm raises in front of you.

When performing the first exercise, a bench is usually used, but you can do without it. In addition to the wings, the work includes deltas, trapezius, and rhomboid back muscles.

How to pump up your wings with dumbbells by doing bent over rows with a bench

Take the dumbbell in your left hand with a grip towards you, stand near the bench, bend over and rest your right hand and right knee on it. Keep your back straight, almost parallel to the floor, with your left knee slightly bent. The left arm is lowered down and fully extended at the elbow, do not strain the shoulder, look forward. This is the starting position.

Take a deep breath, hold your breath and slowly pull the dumbbell to your chest, bending your arm. Try to raise your elbow as high as possible. Having reached the top point of the movement, tense your back muscles and remain in this position for a couple of seconds. Then, exhaling, slowly return to the starting position. Do the required number of repetitions and change hands.

How to pump up your wings with dumbbells while doing deadlifts without a bench

Take the dumbbell in your left hand, put your right leg forward, slightly bending the knee, the second leg is pulled back and also slightly bent. The right hand rests on the right knee, the torso is tilted. The hand with the dumbbell is relaxed and lowered, the gaze is directed forward. This is the starting position.

The most important!

How to pump up your wings with dumbbells while performing arm raises

To perform this exercise, you need to take dumbbells with an overhand grip, stand straight, put your feet shoulder-width apart, and lower your arms freely down. Raise your arms up in front of you to shoulder level. After a second, return to the starting position.

How many times to perform the exercises and what weight to take

If you are interested in how to quickly pump up your wings, then you first need to correctly assess your natural abilities, and then choose the optimal regime of training, rest and nutrition. Proper selection of weight, number of sets and repetitions determines the result.

To build muscle mass, it is necessary to select the weight in such a way that you can do the exercise 6-8 times in one set, with the last repetition occurring at the limit of strength. To achieve relief, you will have to change tactics and do 15-20 times in each approach with light weight.

Note!

To perform bent over dumbbell rows, the recommended weight of the apparatus for beginners can be from 6 to 8 kg, and the number of approaches can be 3-4.

Arm raises are only effective if the weight is selected correctly. Dumbbells that are too heavy will cause the torso to sway and redistribute the load, which will negatively affect the result. If the dumbbells are underweight, you will need to train too long to achieve success. It is recommended to do this exercise in 2-3 approaches.

Now you have an idea of ​​how to pump up your wings with dumbbells. Train correctly and have fun!

Exercises with a kettlebell

We talked about the technique of pumping up muscles without iron and various types of training that will help you achieve a wide back, however, there is another pumping scheme, it differs from the previous ones, since it is carried out without a horizontal bar and without dumbbells, the work is done with a kettlebell.

For beginner athletes, I do not recommend taking up this apparatus from the very beginning. In addition to pumping up the wings, the kettlebell is used to pump up the trapezius. The principle of the exercises is the same as with dumbbells, you lift the apparatus to the stomach.

An important factor is breathing, I recommend carefully monitoring it, this will help increase the effectiveness of the workout. Beginners are not recommended to take a lot of weight, as excessive load, especially on the dorsal area, is fraught with dire consequences; you can simply break your back. To prevent this from happening, start with small weights weighing 8 kilograms.

How to pump up your wings with dumbbells at home

SET OF EXERCISES FOR TRAINING WINGS AT HOME

Bent-over dumbbell row

Effective exercises for training your back. Develops wings, strengthens the lower back, improves posture and gets rid of rounded shoulders. When performing, both halves of the back are equally loaded. Moreover, the more developed one does not “help” the weaker one. By gradually increasing the weight, you can achieve serious stress on your back without isolating machines.

Execution technique

Bent-over dumbbell row

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

How much: 2-3 sets, 10-15 times.

Lying dumbbell row

A technically challenging exercise to train the wings and teres muscles of the back. Statics work the core muscles.

Execution technique

Lying dumbbell row

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

How much: 4-5 sets, 20 repetitions for each hand.

One-arm dumbbell row

An isolation exercise to deeply work the latissimus muscles, 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.

Technique:

1. Place your knee on a raised surface (bench, chair). The second leg is the support leg. Hold a dumbbell in your hand above your supporting leg. The second hand rests its palm on the elevation and takes the 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, smoothly pull the dumbbell up in the same plane as your body so that at the highest point the back muscle is maximally contracted. Hold for 2-3 seconds.
3. As you inhale, smoothly return to the starting position.
4. Repeat as many times as necessary for both hands.

How much: 2-3 sets, 10-15 repetitions.

One-arm dumbbell row

Tip: Pay special attention to getting into the correct stance. When performing, do not move your elbow to the side

Avoid arching the thoracic spine, as well as placing the pelvis and head too low. Make sure that you do not twist your wrists at the highest point, and do not make jerking movements at the beginning of the amplitude, which help to lift the weight due to inertia rather than the work of your back.

Contraindications

Exercises to work the latissimus dorsi muscles at home, which are based on dumbbell rows, are not recommended for athletes with injured deltoid muscles, especially if the problems are associated with their posterior bundles.

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

Latissimus muscle training: secrets of effectiveness

No muscle group requires such a strong mind-muscle connection during training as the back. The main condition for effective training of “wings” is concentration on contraction of the lats. Mechanical execution of movements often leads to a transfer of load to other muscle groups, even if outwardly everything is done correctly. Therefore, in any exercise to work the upper back, you need to feel every muscle contraction.

The arms inevitably get involved when training your back, but every effort should be made to keep this involvement to a minimum. If, at the end of a set of any type of deadlift, the biceps “clog,” it means that the exercise was performed incorrectly. In this case, you need to take less weight and achieve perfect technique.

Training “wings” involves a consistent increase in working weights, but this process must be justified. The forced load involves the entire body in the work, making the exercise ineffective.

V

Developed latissimus muscles mean a healthy, strong back and beautiful posture. You can work them out not only in the gym, but also at home, the main thing is to follow the technique - only in this case the pumping will be effective.

Basic exercises

Basic exercises for the latissimus dorsi include:

1. Pull-ups on a horizontal bar or crossbar;
2. E-bar row to chest;
3. Pulling the barbell to the chest.

But the most effective exercise for the back was and remains just pull-ups on the horizontal bar.

How to pump up your back on the horizontal bar correctly? Here are some tips on what to do and what not to do when doing pull-ups:

• When performing exercises, you need to relax your shoulders so that they do not rise.
• Under no circumstances should you arch your back.
• You can't swing your body. Yes, of course, this will make it easier for you to move up and down, but the results from such pull-ups will be minimal.
• Don't let yourself relax and make big stops at the bottom. You need to work evenly throughout the exercise until the very end of the approach.
• Before you start training, each time you need to vigorously warm up each part of your body. You don’t need to listen to those “smart guys” who claim that you can do without a warm-up if you have a light load ahead. Warm-up is needed always and everywhere! After all, a high-quality warm-up will prepare your body well for training, and this will significantly improve your results.

In addition, you immediately need to decide on the purpose of your studies. You must clearly understand what you want to achieve first: mass or definition. This will allow you to correctly plan your entire sports process and subsequently avoid mistakes, and, consequently, injuries. It will be better if you first increase your muscle mass, and only then start working on your definition.

Tips for improving results

Do you want to have beautiful biceps? Find out how to pump up your biceps at home

Here you will find the best tips on how to pump up your forearms at home

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Morale

Before performing any exercises, you need to mentally prepare yourself for training. Working on wings is hard work that requires time and effort. To do this, it is necessary to defeat laziness, which every person has in different quantities. A good result can be achieved through several months of effective work, but the first visible results will appear after a month of systematic training at home and on the horizontal bar.

Nutrition

In addition to discipline, diligence and self-control, you will also need to increase the amount of food consumed. Any athlete involved in muscle training consumes significantly more food per day than the average person. Since the main material for building muscle is protein, you can consume protein shakes. Along with it, carbohydrates are also important, which will provide you with the necessary supply of energy. Therefore, do not be shy to visit your kitchen more often.

Push ups

For unknown reasons, some beginners believe that by doing push-ups they will be able to work their lats well - this is a misconception. Push-ups are not effective for back development. Remember the functions of the wings described at the beginning of the article, and you will understand that when you extend your arms at the elbows, they do not perform any work.

How to pump up your wings with dumbbells Fitness and bodybuilding

The latissimus dorsi muscles help give the figure of any athlete exactly that massiveness for which he is called a real athlete. Inflated and developed wings, namely the broadest backs, show off remarkably along with fairly well-developed muscles of the arms, chest and abs.

To begin with, you just need to remember that you don’t need to pay close attention exclusively to one specific muscle group. This should not be done because with quite a long training of an exclusive muscle group, the athlete will remain, even after it, underdeveloped and will not have the necessary effort during direct muscle tension

Below you will find two exercises for developing the wings using dumbbells.

Exercise one

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First you need to take one dumbbell in your hand. The leg should be placed forward, and also slightly bent at the knee. The other leg should be pulled back and also bent at the knee.

The hand that is free should be placed directly on the knee. The hand occupied by the dumbbell must be lowered down until completely relaxed.

Now you need to pull the dumbbell until your shoulders are parallel directly to your body. All that remains is to lower the dumbbell back.

Note!

The main aspect of the exercise in question is choosing the correct dumbbell weight. If you only perform this exercise, then you should take a dumbbell more than 8 kg. It is a dumbbell with this weight that will be most effective for beginners. No more than four approaches should be done.

Exercise two

Take two dumbbells in your hands and place your feet so that they are shoulder-width apart. Now lower your arms parallel to your body. Next, you need to raise your hands to shoulder level, and then return your hands to the starting position.

This exercise is most effective with the correct weight of dumbbells. If the dumbbells are too heavy, then during the exercise you will swing your torso, and this reduces the effectiveness of the exercise. If you take dumbbells that are too small in weight, the effect will be minimal, as a result of which you will spend a lot of time to achieve the desired result.

If you follow the technique of these exercises and select the correct weight of equipment, you will be simply amazed at the result, now get started!

How to choose a form

Before starting work, you need to decide what the angel’s wings should be. You can make almost any product with your own hands. But whether it will serve faithfully depends on its owner and the intensity of use. So, products can come in a variety of sizes and shapes. In addition, you can use different materials. But they all have a different “lifespan”, so the nature of the party should be taken into account.

How to choose suitable wings:

• Size. When choosing a size, take into account the height and age of the angel. For a children's party you will need small wings, and for an adult party you can build real eagle fans. The size should also be taken into account so that the angel does not touch passers-by while dancing. It's unlikely that an angel would want to end the party plucked.
• Position. The wings can be folded or raised. It all depends on the wishes of their owner. For example, at a New Year's party, angels with folded wings look touching. And for a photo shoot of a baby or child under one year old, small wings spread out in a flapping motion are better suited.
• Form. When choosing a form, the only indicator is the master’s imagination. If you don’t have enough ideas, you can look through pictures on the Internet and choose the feathers you like.

Paper or glitter wings

An excellent option for an angelic outfit would be a paper craft. Making angel wings out of paper with your own hands is very simple. True, this will take some time, but the result is worth it.

You will need the following materials:

• Cardboard;
• White paper;
• Glue gun;
• Rubber;
• Pencil;
• Scissors.

As a basis for the wings, you will need a paper blank on which the feathers will be attached. You can make it yourself without using a template, since the contours of the cardboard in the finished product will not be visible.

After cutting out a cardboard template, try on the wings and attach an elastic band to them. Next, they mask the place of its attachment and move on to the decor. To decorate the wings you will need paper feathers. They are drawn according to a template and cut out. You can also print the required number of blanks on a printer and save time.

To make the wings look airy, they are attached to the top edge. The bottom edge can be slightly curled using scissors.

To get a more original craft, milk tetrapacks are used to create the wings rather than ordinary paper. Cardboard bags covered inside with shiny paper will serve as durable and unusual decor. True, you won’t be able to print feathers on such paper, so you’ll have to draw them by hand.