The exercises and weight training programs develop ‘latissimus dorsi, the fan-shaped muscles of the back is called wings workout. This muscle is responsible for abduction and extension of shoulder pulling the upper arms more towards the body.
How to do wings workouts?
Earning wings is no easy job. The back is so large part of the body that it should ever be neglected. If you want to have the lats looking like as if they are about to burst out of the skin it needs certain disciplines and many people fall victim to workout routines that develop huge biceps and unbalanced physique. The following wing workouts will help one to develop the coveted wings.
Top 10 wings workout videos.
- Pull ups
It is done by grabbing the pull-up bar with extended arms and then pulling the body slowly up until the bar touch the upper chest by drawing the shoulder and the upper arms down and back. Stay for a while at the top position by squeezing the back muscles and then lower yourself slowly to the starting position. These help to get the ‘lats’ out to give a great back. To start with one must give 50 pull ups in 5 sets of 10 repetitions with minimum rest between the two sets.
- Dead lift
For doing this one must stand in front of a barbell and bend forward bending the knees only without bending the back. Now grip the bar and lift it up the barbell pushing with legs to stand straight and return to the original starting position in the same way. This is a very good exercise for the lower back. It should be done in 4 sets having 10, 8, 6 & 4 repetitions from first to the fourth increasing the weight as the sets progress. On must also rest for 2 to minute between the sets.
- Seated cable row workout
Seat on the machine placing the feet on the cross bar provided keeping the knees slightly bent. Grab the V bar handle and keep the body at 90º from the legs. Now without moving the torso pull the handle towards you squeezing the back muscles; hold for a second and return to the starting position. This workout is also done in pyramid shape like dead lift doing 4 sets for 10, 8, 6 and 4 repetitions respectively from the first to fourth with increasing weights as usual.
- Wide grip pull downs behind the back
Sit on a pull-down machine adjusting the machine to fit your height. Grab the bar with a wide grip; wider than your shoulder width, behind the back .Now pull the bar down by drawing the shoulder and arms down and squeezing the shoulder muscles only, keeping the body stationary, till it touches the back of the neck. After staying for a second at this position return to the starting position. This Arnold wings workout should be done in 3 sets with 8 repetitions each.
- Seated one-arm cable row work out
Unlike seated cable row workout this is done with one hand and in 3 sets of 10 repetitions each. Starting with the right hand pull the handle back till the arm forms a 90º angle and next return to the starting position slowly. Next repeat the same process with your left arm never forgetting to rotate the wrist so that the palms are facing down again while returning to the original position.
- Wings workout with dumbbells
Lie face down on a bench so that your chest gets support. Now holding dumbbells in both the hands pull the hands together so that the thumb touches the bottom of the rib cage. Now hold one arm in this position and do five rows with the other hand and shift hands and repeat the same process. Next do four rows on each side and then go on decreasing the number of rows like three, two and one. This is a very good upper back exercise for lats without putting much stress on the lower back.
- Bent over barbell rows
This unique workout not only acts on the lats but also on the entire back muscles as a whole. This exercise is done with bended legs and the back straight almost parallel to the floor. Barbells are pulled up in this stance to the upper part of the stomach for development of upper part of the lats.
8. Wings like Bruce Lee Upper Back Workout
This collection gives a combination of exercises to develop great wings. This depicts the exercise plans done by Bruce Lee. It includes 3 sets each of wide grip pull-ups, close grip pull-ups, behind the neck pull-ups, bent over barbell row and finally one handed dumbbell row with 8 to 12 repetitions per set in all exercises for overall growth of the upper back.
- Red bull back workout
This wings workout youtube include three workout plans as below
The first plan includes 4 sets of 6 to 12 repetitions for each of weighted pull-ups, bent over barbell row, barbell dead lift and bent arm barbell pullover.
The second plan is worked out with 4 sets of 6 to 12 repetitions for each of barbell dead lift, chin ups, reverse grip bent over rows and close grip front lat pull downs.
The third plan consists also consists of 4 sets of 6 to 12 repetitions each of wide grip rear pull-ups, bent over two dumbbell row, seated cable rows and bent arm dumbbell pull over.
10. Wings workout without weights
The first step to do wings workout at home without using any weight is to flex the lats. This can be done by bringing down the shoulder blades together to have the tight feeling. With this feeling on bring the shoulder forward. One can also do close grip towel exercise. Insert a towel through the door handles, hold it by the hands and place your feet apart on the door bending your knees at 90º. Now lift your body up with arms and shoulder and then go back to the starting position. This is a good back exercise and one should do these 5 sets of 10 to 15repetitions each.