The wings in bodybuilding are the latissimus dorsi, which have the shape of triangles and give the torso a spectacular V-shaped silhouette. They are located on both sides of the body and extend from the waist to the armpits.
Exercise for these muscles is an important stage in the training of any athlete: it is the wings that make the back wide and are the pride of men.
Well-designed latissimuscular muscles immediately strike the eye and give out a real bodybuilder, but only if the arms, chest, abs are harmoniously developed. In addition, the training of the wings expands the chest and increases the strength of the muscles of the back, which are actively involved in everyday life.
How to build wings at home
You can pump up the cherished muscles with great desire and good discipline at home. And they use ordinary dumbbells for this, which do not occupy much space in the apartment. To train your wings with dumbbells, there are two effective exercises that are popular with all experienced athletes. This is a thrust to the chest in an inclination and the rises of straight arms in front of you. When performing the first exercise, they usually use a bench, but you can do without it. In addition to wings, deltas, trapezoids, and rhomboid muscles of the back are included in the work.
How to pump wings with dumbbells, performing traction in an incline with a bench
Take a dumbbell in your left hand with a grip toward you, stand near the bench, bend over and rest against it with your right hand and right knee. Keep your back straight, almost parallel to the floor, left knee slightly bent. The left arm is lowered down and fully bent
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 movement, strain your back muscles and stay in this position for a couple of seconds. Then, exhaling, slowly return to the starting position. Do the required number of repetitions and change the hand.
How to pump wings with dumbbells, performing traction without a bench
Take a dumbbell in your left hand, put your right leg forward, slightly bending at the knee, the second leg is laid back and also slightly bent. The right hand rests on the right knee, the torso is tilted. Hand with a dumbbell is relaxed and lowered down, the gaze is directed forward. This is the starting position.
Take a breath. Bending the left arm at the elbow, pull the dumbbell to the chest until the shoulder is parallel to the floor. As you exhale slowly return to its original position. Repeating the desired number of times, change the hand.
How to pump wings with dumbbells while lifting arms
To perform this exercise, you need to take dumbbells with the upper grip, stand straight, put your feet shoulder width apart, and lower your arms freely down. Raise your hands in front of you to shoulder level. After a second, return to the starting position.
How many times to exercise and how much weight to take
If you are interested in how to quickly build wings, then you first need to properly assess your natural data, and then choose the optimal mode of training, rest and nutrition. Proper selection of weight, the number of sets and repetitions determines the result.
To build muscle mass, it is necessary to select weight in such a way that you can do the exercise 6-8 times in one set, while the last repetition occurs at the limit of strength. To achieve the relief, the tactics will have to be changed and done 15-20 times in each approach with a small weight.
To perform dumbbell traction on a slope, the recommended projectile weight for beginners can be from 6 to 8 kg, and the number of approaches is 3-4.
Hand lifts are only effective with the right weight. Too heavy dumbbells will cause the torso to swing and redistribute the load, which will negatively affect the result. If the dumbbells are underweight, it will take too long to train to succeed. This exercise is recommended in 2-3 approaches.
Now you have an idea of how to pump wings with dumbbells. Train correctly and with pleasure!