How to pump up your “wings” in the gym and at home

Everyone who improves their physical fitness has a priority exercise. Usually for girls it’s working the abs and buttocks, for men it’s working the biceps and shoulders. Back training is often given secondary importance: it is not visible under clothes. However, it is the back that is the core that shapes the figure. The latissimus muscles, called the “wings,” play an important role in this. Let's look at how to pump them up in the gym and at home.

• Latissimus dorsi muscle: anatomical information
• How to pump up your “wings” at home: training the latissimus dorsi muscles at home
• Pull-ups on the horizontal bar will help pump up your “wings”
• Video: pull-up exercise technique for pumping up “wings”
• Pushups
• Dumbbell rows
• Bent-over dumbbell row
• Latissimus muscle training in the gym
• Bent-over barbell row
• Video: bent over barbell row technique
• Pullover
• T-bar row
• Latissimus muscle training: secrets of effectiveness

How to pump up your wings - recommendations

So, the goals of working out the latissimus dorsi muscles are obvious: the formation of a beautiful, hardy figure, bringing it into line with generally accepted standards. The easiest way for beginners to do this is in the gym, following the recommendations of the trainer.

However, those who do not have such an opportunity should not be upset: when talking about how to pump up their wings, many athletes emphasize that this can be done at home.

Remember that working out such muscles can be done both with your own weight (for example, on a horizontal bar), and with the use of sports equipment: dumbbells, barbells

If you are wondering how to pump up your wings in the gym, pay attention to exercise machines and the Smith machine - this way you can give your muscles a workout without risking injury.

Remember that almost all wing exercises also work the biceps. It will not be possible to completely turn off the latter from work, but the main load should go to the back. To achieve this, you need to carefully work out the technique of performing each exercise - do it more conveniently with light weight

Only then can you gradually increase the weight. It is also necessary to pay attention to nutrition: the diet must contain a sufficient amount of protein (it serves as the main building material for muscles). To do this, it is advisable to use special protein shakes. You can train your wings either once a week during intense training, or more often – three to four times

At the same time, remember that muscle volume increases during their rest, so too intense training does not contribute to quick results - give the muscles time to recover. To avoid injury during exercise, take time to warm up before starting exercise, and finish the complex with stretching. This will allow you to consolidate the result and quickly form beautiful latissimus muscles. During the first month of working on the wings, do not go for more weight - it is better to add the number of repetitions. Only after this time does it make sense to increase the working weight of the shells without risking injury. It’s a good idea to combine exercises for the wings with training the biceps - you can do such a complex both at home and in the gym.

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Latissimus muscle training in the gym

The gym provides a wide range of opportunities for pumping up your “wings”

To get a visible result, it is worth figuring out what types of training you need to pay attention to first, and what is advisable to use as auxiliary options.

Bent-over barbell row

This is the main basic exercise to work the latissimus dorsi muscles. Not all gym goers do it, preferring a variety of block pulls. Meanwhile, this particular exercise works the “wings” more effectively than others and strengthens the entire muscle mass of the back. It forms beautiful posture and activates fat burning.

For comfortable performance, it is recommended to use the lower stand.

Taking the barbell from the rack, take a step back. Legs slightly bent at the knees are positioned at the width of the hip joints. The upper part of the body is tilted at an angle of approximately 45°. While the exercise is being performed, this position should remain unchanged.

1. As you exhale, pull the barbell to the middle of your abdomen. The movement is carried out due to the muscles of the back and shoulders, while the shoulder blades move back.
2. They linger in the top position for a couple of seconds, further contracting the target muscles.
3. The projectile is smoothly lowered to its original position.

Do 3-4 sets of 8-12 repetitions.

You should not allow your lower back to round: this makes the exercise dangerous. Until the correct technique is mastered, you cannot increase the working weight.

When using serious weights, it is advisable to exercise with straps: this will help pump up the latissimus muscles without overloading the wrists.

Video: bent over barbell row technique

Video of a technique for performing bent-over barbell rows to quickly pump up your “wings.”

This exercise simultaneously engages the chest and latissimus dorsi muscles.

It promotes expansion of the chest, helping to eliminate the effect of “sunken chest”, therefore, in the development of “wings”, the pullover plays an important role

It is believed that the pullover gives the greatest result in expanding the chest in athletes under the age of 27 years.

When performing this exercise, the decisive factors are not heavy weights, but good stretching and proper breathing.

You need to lie perpendicular to the bench so that your body resembles a bridge, supported by your feet and upper back. The dumbbell is grasped with both hands and lifted above the chest with almost straight arms. In this position, the pelvis is located below the level of the shoulder girdle, and the latissimus muscles receive a good load.

1. Taking a powerful deep breath, they begin to slowly lower the projectile as low as possible behind the head.
2. In the lower position there is a second delay (it is advisable to inhale a little more air).
3. As you exhale, return to the starting position.

Do 3 sets of 10–15 repetitions.

T-bar row

This version of the deadlift increases the thickness of the latissimus and additionally engages small, deep muscles, making the back work deeper and more detailed.

The exercise is performed on a special simulator. A weight is placed on its free end and positioned so that it is located between the legs. The body should be at an angle of approximately 45 degrees in relation to the bar. Feet stand firmly on the footrests, knees slightly bent (“soft knees”). The gaze is directed forward, the back remains level.

1. Exhaling, they begin to pull the T-bar towards themselves, not allowing their elbows to spread to the sides.
2. At the end point of the movement, you need to move your shoulder blades and hold for a couple of seconds, providing additional contraction of the back muscles. The bar almost touches the chest.
3. As you inhale, the simulator is brought to its original position without touching the platform. The descent is slower than the ascent.

Do 3-4 sets of 10-15 repetitions.

The main movement is carried out by pulling the elbows back, but not by using the biceps - this is the main condition for high-quality back work. Muscle tension must be maintained at all points of the trajectory.

If the gym does not have the necessary exercise machine, it is permissible to use a regular barbell to perform such deadlifts. One end of it is placed in a corner and fixed using improvised means. Weights are hung on the other side of the bar. Stand so that the bar is located between your legs, and your hands are closer to the pancakes. You can increase the range of movement by standing on a step platform.

Example work program

You can start your studies on wing development by completing the following program:

How to pump up your wings with dumbbells at home

SET OF EXERCISES FOR TRAINING WINGS AT HOME

Read: How to warm up before training

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.

Read: How to do a narrow barbell row to the chin on the upper back

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.

Read: How to do the “Boat” exercise on your back at home

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.

Read: Complex: healthy spine and lower 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.

One-arm cable row

With this exercise everything is extremely simple and you will do 4 sets of 10 repetitions. Instead of a bar, you need a handle here, and the exercise itself works on a similar principle to the lat pull-down, only you use one hand instead of two. So, start with your right hand and pull the handle back until your hand is at a 90-degree angle, then return to the starting position.

After 10 repetitions, switch to your left hand and do another 10 repetitions. You should do a total of 2 sets on each side.

Instead of a conclusion, a few recommendations

Follow these tips and exercises for pumping up your back wings will be many times more effective. The advice is based on my observations and experience, as well as the experience of other bodybuilders and athletes:

• Be sure to do an intense warm-up for 15-20 minutes before training to warm up all the muscles of the body.
• If you are a beginner, then start working with small weights, and don’t throw on a bunch of pancakes or blocks at once and don’t be embarrassed that you will seem weak to others, this is an illusion in your head.
• Remember safety precautions, perform all exercises slowly and never rush in the gym.
• We eat properly and get plenty of rest, a lot of material has already been written about this and this is 65% of success, but men often forget about this.
• Feel free to ask for advice or tips from a trainer in the gym, if one is present.
• While working on the simulator, it will not be superfluous to make sure that its components are in good working order. You don’t need to be an engineer or have a detailed understanding of the design, but just visually verify that everything is in order.
• We always go to training in high spirits and after a while you will be surprised at the effect of this little secret.

Here is an overview of the topic of pumping up wings and back muscles for men. If something remains unclear to you, the comment form below is a free way to help you get answers to your questions. Sports everyone!

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How to swing wings correctly?

There are several points that you need to go through to ensure that the training process is as effective as possible. Therefore, we suggest that you first study the theory, namely, how to properly pump your wings:

Balance your diet. Ideally selected products will significantly speed up the pumping of the latissimus muscles

Pay attention to protein shakes, which you can buy or make in your kitchen from a number of quite affordable products. Remember about the regularity of training and its variety. Don't focus solely on horizontal bars

Use different exercises with different equipment. Warm up before any training. Any cardio workout is suitable - from fitness to regular running. When using dumbbells or a barbell, do not strive for maximum weight, since heavy weight will cause you to sway during the exercise, and this reduces the whole process to literally zero. Remember that stretching worked muscles is necessary for everyone. It makes it possible to both relax the worked areas and shape the relief. Your back should not bend during training, and relax your shoulder muscles a little. The work should be carried out to a greater extent by the wings. Before lifting heavy weights, work on pumping the muscles of your entire back, since training this area will allow you to avoid sprains at best, and disability at worst. Choose the right weight! Work evenly, without long pauses between movements, otherwise the result will be significantly lower than expected.

Actually, these are the main postulates of any training. But let’s finish with the theory and consider exercises that will help you achieve what you want as quickly as possible.

Latissimus dorsi training from Denis Gusev

Before starting the main workout, it is recommended to warm up properly. Cardio exercises (for example, on an elliptical trainer) lasting 5 minutes with a heart rate of 130-150 beats per minute and stretching are suitable as a warm-up. This is necessary to prepare your cardiorespiratory cardiovascular system for the upcoming load and protect yourself from injury.

After the warm-up part, you can move on to the following basic exercises:

Key point: in training, it is not the number of repetitions that is important, but the repetition interval, that is, the exercise should take no more than 20-30 seconds. If the goal is muscle hypertrophy, then Denis recommends performing exercises in the range of 20 to 30 seconds. If the goal is to train special muscular endurance, then it is necessary to perform exercises for more than 30 seconds. When training strength, the exercise should be performed for up to 20 seconds. In this case, the number of repetitions can be different, regardless of the goal.

Bent Over Row – When you are bent over, the barbell should be below knee level. Pull the barbell to the central part of the abdominal press

The number of repetitions is 12-16, the number of approaches is 4. horizontal row in a sitting position - when performing the exercise, it is important to choose a medium or wide block. This will allow maximum use of the latissimus dorsi muscles.

Where and what muscles are called “wings”

No matter how ridiculous it may sound, a person has wings, and they are located on the sides of the torso, only the name comes from the athletes themselves - jargon from the times of basement rocking chairs. In fact, the wings are called the latissimus muscles. They are located on the outside. By the way, the broadest muscles are the largest muscles of this group. It is they who create the width of the torso, so without “wings” an athlete will not be able to look harmonious and massive.

In addition to creating the desired shape for an athlete's figure, these muscles play a critical role in performing strength exercises, for example, in powerlifting, during the bench press, the lats bear the majority of the load. They participate in a wide variety of work. The upper bun is attached to the shoulder, and the lower one - in the lumbar region.

Exercises for “wings”: common mistakes

These shortcomings can reduce the results of training to zero.

• Incorrect back position in exercises.
  “You don’t need to round your lower back or arch it too much; maintain a natural curve, keeping your lower back in a neutral position,” recommends Alexander Voronov.
• Incorrect head position.
  “When doing the exercises, do not turn your head. Because of this, the correct stable position of the cervical region and spine is disrupted. Try to keep it slightly raised and look forward,” says our expert.
• Incorrectly selected weight or volume of loads.
  “Do not strive to increase working weights or the number of repetitions if this negatively affects the range of motion and technique in general. It’s better to perform fewer repetitions or take light weights, but work with the correct technique, this will bring more benefits,” sums up Alexander Voronov.

We asked Alexander to compose and show us a set of exercises for working out the “wings”.

Basic training and recovery tips

Below are some recommendations and tips that may be useful to those who decide to start training wings. Approach everything wisely!

You can supplement your back training with push-ups, in which your back is in static tension.

Don't train every day, as this can lead to overwork. You can train at least every other day or two. Muscles need time to recover and unload. In addition, this time is needed to restore the nervous system. The result is not achieved quickly. Warm up thoroughly before training. This will improve muscle performance and avoid many injuries. You can warm up the whole body as a whole, or muscles individually. Remember to gradually increase your training load and take a 1-2 week break from training every 3-4 months

This is important for recovery from microtraumas, which accumulate in any case, and for restoring the resources of the nervous system. Also, do not forget to do unloading workouts - less voluminous and less intense than usual

Again, this is important for the recovery of the body. Don't forget about proper nutrition and daily routine. Try to sleep at least 8 hours a day, and it is advisable to go to bed and get up at the same time. The same rule applies to nutrition. It is important to eat healthy, high-quality food and eat a balanced set of dietary fats (proteins, fats, carbohydrates) per day.

Training intensity

During exercise, try to give stress to all the muscles of the torso. Do at least 3 sets for each muscle group with at least 8 repetitions. Focus on basic exercises. Constantly increase the load by adding weight, this is the key to muscle growth. Don't forget to let your body recover, sleep well and eat well .

Fight laziness, control yourself. The desired result can only be achieved through regular and persistent training; if you have not prepared yourself for hard work, it is better not to waste your time.

How to quickly pump up your wings - exercises

As a warm-up, you can bend over and rotate your arms at the shoulders. Don't forget about pull-ups with a regular grip - just do two sets of 8-10 reps. The break between them is about two minutes. After such a complex, the muscles will be ready for more intense exercise.

How to pump up your wings on the horizontal bar

Pull-ups

The main exercise that will make your back powerful and wide. Your arms need to be placed as wide as possible - this is what ensures that the latissimus muscles are involved in the work.

As for the grip, it can be either direct or reverse. Vary your grip from set to set or from workout to workout. At the top point, fix your body for a couple of seconds, touching the bar with your chest or shoulders (while you need to put your head behind the bar).

It is important to perform the exercise without jerking. You can start with two or three approaches of 6-12 times, gradually increase the load.. Raising the body on the crossbar to a horizontal position

Raising the body on the crossbar to a horizontal position

Another effective exercise that will help shape your wings when training on the horizontal bar. Do the exercise as slowly as possible, while making sure that your arms do not bend.

To begin with, it is enough to raise the body to an angle of thirty degrees, gradually this angle should increase.

How to pump up your wings with dumbbells

One-arm dumbbell row

Rotate the palm of the dumbbell with a neutral grip toward your thigh. Stand next to the bench (it should be on the other side of the body in relation to the dumbbell: on the left if the apparatus is in the right hand, and vice versa).

Lean your free arm and knee straight on the bench, bend your back slightly. Relax your hand from the dumbbells and, exhaling, lift it straight up to its maximum height. When your elbow reaches shoulder height, engage your shoulder muscles, and pause at the top point.

Lower the projectile as slowly and smoothly as possible, while exhaling. Do 8-15 times on each hand, 2-3 approaches.

Bent over dumbbell raise

The same exercise can be done with both hands at the same time, tilting your torso forward (to a right angle) and slightly bending your knees.

Pullover

An exercise that works not only the back, but also the chest. It is performed lying on your back on a bench. Take a fairly heavy dumbbell in your hands and hold it perpendicular to the floor. Slowly lower it behind your head without bending your elbows. Try to bend at the lower back, straining your back.

As you lower the dumbbell, exhale, while lifting it to the starting position, inhale. 6-10 repetitions, 2-3 sets.

Other exercises for wings

Push-ups from the floor or support

To do this, you should take a lying position, and your arms should be spread as wide as possible. Do not arch your back, keep your whole body tense, it should form one straight line. Bending your arms, try to touch the floor with your chest.

Do two to four sets of 8-12 reps.

Bent-over barbell row

An excellent exercise for working the latissimus muscles. Stand straight, legs slightly bent at the knees, shoulder-width apart. Take the bar with a regular grip, your hands should be slightly wider than your shoulders, but not much. Don't bend your arms.

Straighten up, holding the barbell and slightly arching your lower back. While performing the exercise, tilt your torso forward 30 degrees, but keep your head straight. Place the barbell in front of your feet, keeping your back tight.

Lower your arms down as far as you can, exhale and pull the barbell toward your stomach, squeezing your shoulder blades and raising your elbows, but without spreading them out to the sides. Try to use your back and shoulders rather than your arms. As you inhale, lower the projectile and spread your shoulder blades. Do not allow your body to sway.

Training program with the addition of parallel bars

First day

1. Horizontal bar - pull-ups to the chest, grip as wide as possible (10 repetitions 4 sets);
2. Horizontal bar – shoulder width grip (10 repetitions 4 sets);
3. Dumbbell rows with arms to the sides, bent over (10 repetitions 4 sets);
4. Horizontal bar - pull-ups, reverse grip shoulder-width apart (10 repetitions 4 sets);
5. Bars – normal grip (10 repetitions 4 sets).

Second day

1. Wall push-ups (10 repetitions 4 sets);
2. Dumbbell row with emphasis on a bench (10 repetitions 4 sets);
3. Horizontal bar - pull-ups, maximum wide grip (10 repetitions 4 sets);
4. Push-ups (10 repetitions 4 sets);
5. Bars - push-ups, elbows to the sides (10 repetitions 4 sets).

The third day

1. Parallel bars - push-ups with a regular grip, elbows back (20 repetitions 4 sets);
2. Horizontal bar - pull-ups, stretch the upper back (10 repetitions 4 sets);
3. Horizontal bar - changing the grip of the crossbar (10 repetitions 4 approaches);
4. Horizontal bar - pull-ups with a normal grip, shoulder-width apart (10 repetitions, 4 sets);
5. Horizontal bar - close grip pull-ups (10 repetitions 4 sets);
6. Horizontal bar - pull-ups behind the head with a wide grip (10 repetitions 4 sets).

Swinging “wings” on the horizontal bar

Almost every yard has a horizontal bar that will help you quickly achieve excellent results. But again, we must not forget about systematics and discipline. So, put headphones in your ears and go. The first exercise on the horizontal bar is based on pulling the chest to the bar, familiar to every schoolchild who has not skipped physical education classes. You will need to make a grip wider than shoulder level

It is important to bring your shoulder blades together while doing pull-ups

The exercise should be divided into stages for understanding:

• straight grip
• Pull yourself up and touch the bar with your chest
• take a break
• we return to the starting position
• pause to stretch tense muscles

It can be performed either with a wider grip or with your head behind the bar. In this case, the crossbar will come into contact with the shoulders. If necessary, you can increase the load with the help of a partner. To do this, he must pull you back. Such an exercise requires not only endurance and discipline, but also an ethical attitude on the part of the partner, who should not hinder the implementation, but help. There are alternative ways to pump up your “wings,” but not at home, but in the gym.

How to pump up your “wings” with deadlifts

The upper rows in the machine allow you to work the latissimus dorsi muscles more quickly and correctly. Traction has the maximum effect on the relief of this zone. What can tell you that the exercise is being performed incorrectly? The signal will be the feeling of your hands working. The back should do all the work. If you feel work and tension in the latissimus rhomboid muscle, namely in its lower part, then you are doing everything right. If you cannot feel the muscles, you should check the correctness of the technique and adjust the weight.

Upper block exercise:

• take a seat on the exercise machine
• fix your hips and press your feet
• straight or reverse grip
• bend your back a little and tilt it back a little, looking forward
• perform chest pulls

We pump up the “wings” using barbell rows and dumbbells in an incline position

During the exercise, the muscles should be tense. The head looks forward. Each breath should be shallow. You need to pull up the bar while holding your breath

It is important to watch your elbows and not let them move to the sides. Working with a barbell should only be done using the back muscles

It is very important to choose the right weight.

Bent-over barbell row:

• stand in front of the barbell
• bend your knees, keeping your back at an angle of 45 degrees
• straight or reverse grip
• from the starting position, pull the barbell to the lower abdomen
• while inhaling, lower the barbell

But during exercises with dumbbells, it is important to hold the dumbbell in the upper position. After practicing the right hand, you should proceed to the left

Such an exercise, performed correctly and systematically, will help pump up your “wings” in a few months.

Bent-over dumbbell row:

• We take the dumbbell with our right hand, and lean on the bench with our free hand (the body should be parallel to the floor)
• take your right leg back
• lower the shoulder
• as you exhale, pull the dumbbell up
• pull the shoulder and bend the arm at the elbow
• repeat with the other hand

A combination of the exercises presented above, as well as working on determination and motivation, will help you achieve maximum results. It is much easier to achieve success in the gym under the supervision of a trainer. To study at home, you need colossal willpower. If you are determined to start pumping up your “wings” at home, you should be firm and not give up on the path to your goal.

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Exercises

These exercises are performed using dumbbells, horizontal bars and parallel bars.

Push-ups with hand support

The support is provided by stools/chairs/benches, dumbbells or special sports supports. They are used to ensure that when performing the exercise, the palms are higher than the chest. The load depends on the physical preparation of the student.

1. Hands shoulder-width apart, push-ups are performed in the usual way.
2. If this is still too difficult, you can do push-ups with your knees bent.

Bent-over dumbbell row

1. Take a stable position, bending over to form a right angle - in this case, the exercise will have the desired effect, with your hands holding the dumbbells below.
2. Maintaining a right angle when bending is necessary for proper distribution of the load on the muscles.
3. From this position, spreading your arms to the sides, raise them up, trying to ensure that the width and height are maximum - this is what affects the result. The arms must remain straight, without bending at the elbows, otherwise the effectiveness of the exercise will be significantly reduced.
4. As your physical strength increases, you will need to increase the weight of the dumbbells.

With support on a bench and dumbbells

1. Holding a dumbbell in one hand, rest your opposite hand and knee on the bench. The leg on the side of the working arm helps maintain a stable position. The arm with the weight is straight and relaxed, the back is in a parallel line with the bench, the body is slightly turned out.
2. Inhaling, straining your back muscles, lift your arm with the weight, moving it slightly behind your back. This is how the back muscles are put to work.
3. As you exhale, the working arm goes down.

Training on the horizontal bar

The horizontal bar is loved by many followers of an active lifestyle. Its use in the training process provides an excellent load for the latissimus dorsi muscles. Since the exercises on it are complex, the use of almost all the upper muscles is guaranteed - a powerful load is placed on the “wings”, which give the figure a masculine appearance, as well as on the biceps, triceps, shoulders and forearms, and pectoral muscles. This type of exercise should certainly be part of the training program.

You can exercise using a horizontal bar with a wide or narrow position of your arms for particularly intense workout of the muscles of different groups.

When practicing, it is important to adhere to the basic rules:

• Maintain a level position without swaying so that the training process does not lose effectiveness! To control your position as you perform the movements, cross your ankles.
• Maintaining proper technique is more important than the number of repetitions! This is especially true for beginners!

Two options for performing exercises.

Option #1

1. The hands are placed slightly wider than the shoulders, the shoulder blades “connect” when moving upward.
2. If you linger a little at the highest point, the impact on the “wings” will increase.
3. The repetitions are performed without sudden movements, at a slow pace, the gaze is concentrated on the translation.
4. There are no pauses between repetitions! This reduces the effectiveness of classes.

Option No. 2

It is performed as the previous option, only the hands are placed at the maximum possible width.

Push-up bars

Very effective for pumping up the back.

1. Position yourself between the bars, grab them and assume a hanging position, bending your knees.
2. When performing push-ups, you must completely straighten your elbows.

Recommendations

It’s much easier to bring your plans to life if you know certain points:

A nutritious diet should be healthy and balanced, that is, include proteins and carbohydrates in the required quantities. Various greens and lactic acid products also bring considerable benefits

It is important to drink as much water as your body requires. Due to physical activity, sweating increases, and the supply of fluid that has been used up must be replenished regularly! Training must be systematic

Consistency in classes will make it possible to feel the initial effect after several months. To avoid injury, it is important to master all the intricacies of performing the exercises. Training is most successful when motivation is paramount.

Regardless of the type of training, you should focus on how you feel and the characteristic features of your body.

Please note that training every day is contraindicated - muscles need rest to recover!