To help you fly to the top of your bodybuilding game, incorporate these Best Wings Exercises into your back workout. Most weightlifters aspire to have a broad, sculpted, V-shaped back. A large set of lats, or wings as they are known, is the most important factor in achieving this appearance. Make sure to add these workouts into your training routine if you want to take your lat spread to the next level.
This list can be used in the following ways: Include 2 to 3 of these exercises in your cross-training routine, and complete for the repetitions and sets specified.
Best Exercises to Build Massive Wings Like Daddy Cbum
Pull-Up (Wide Grip)
This old-school exercise has been used for generations by some of the biggest, baddest men around. Wide-grip pull-ups are one of the best back exercises you can do, and they hit the lats especially hard. Grip the pull-up bar with an extra-wide grip and hands pronated (palms facing out). As you do your pull-up, keep your elbows flared out, so you minimize biceps involvement and maximize lat activation.
As you gain strength in this action, try using a pull-up belt to add weight. Don’t worry if you can’t perform a pull-up right now; there are variants you can practice to build up the strength to do legitimate pull-ups. One of these versions is the aided pull-up machine, which assists you throughout the whole range of action. As your leverage improves at the peak of the action, the pull-up becomes simpler, therefore we’ll utilize a variant that takes this into account. Pull-ups with a band or a partner are therefore a preferable alternative. As your leverage develops in the exercise, the aid from bands or a skilled partner becomes less and less.
Barbell Row (Bent Over)
This is an important part of any serious back workout, yet many lifters don’t execute it correctly. This action frequently devolves into a mangled biceps workout. Concentrate on raising the weight with your lats and back when doing the bent-over barbell row, and conceive of your arms as simple appendages that transmit force from your contracting back muscles to the bar.
Grab the bar with the same grip position as your bench press in a bent-over position (knees slightly bent and feet shoulder-width apart). Remove the bar from the floor and bring it to the bottom of your breastbone. Return the bar to the floor, take a breath, and then resume. Make a deliberate effort to lift the bar up using your lats and then squeeze your scapulae together at the top.
Lat Pull Down With Straight arm
To do this move, stand with your feet shoulder-width apart at a lat pull-down station, facing the weight stack. With both hands, grab the straight bar or lat pulldown attachment, palms towards the floor. Push your hands down in a sweeping arc, paying special attention to the lats that are performing the effort. This is an excellent lat isolation exercise that is very gentle on the rest of the body.
Single Arm Dumbbell Row
Begin in a high lunge stance with the dumbbell in the left hand and the left foot back. Hinge at the hips, maintaining both knees softly bent, and support with the right forearm across the right leg. Shoulders, chest, and hips should all be parallel to the floor. To draw the dumbbell up to the chest, push the elbow of the working arm toward the hip from a fully extended posture. Hold for two seconds before lowering yourself back down. With each arm, perform three sets of 8 to 10 repetitions.