How to pump up your wings on the horizontal bar, training your lats on the horizontal bar

A beautiful athletic physique always attracts attention, and when it comes to a man’s figure, the first place is given to a trained torso - an indicator that a man leads a healthy lifestyle and does not neglect physical training. You can pump up your “wings” at home, but it should be taken into account that if a person decides to train himself, he must be quite disciplined and demanding of himself. For those who don’t have enough willpower to practice on their own, but still have a desire to work on their “wings,” there’s a direct route to the gym, under the supervision of an instructor!

To work on the back muscles and give them expressive contours, you can do without a myriad of various exercises - a simpler, but correctly composed complex, the implementation of which should be approached responsibly, following some recommendations.

Anatomy, what are “wings”?

The latissimus dorsi muscles, also known as the “wings,” are very responsive to strength training, which contributes to a noticeable increase in their size. Pumped up with special exercises, these muscles become like open bird wings, which is why they got their second name. Their location is the middle of the back, they also come out of the armpits. These are the largest muscles that tighten the torso; for this reason, to strengthen them, first of all, perform exercises on the horizontal bar and uneven bars.

Such fairly simple sports equipment, used systematically, will help realize the desire to strengthen and pump up muscles.

Striving for success!

It doesn’t matter what the main goal for training is – simply strengthening the muscle corset or pumping up powerful “wings”, it is important not to forget that only the lack of desire to train is the main obstacle to the implementation of this intention. The first month will be needed to delve into the training process itself, understand how to work on the “wings” and achieve an initial result in muscle growth that will be noticeable. At the same time, the remaining muscles involved in the exercises will also increase. The main thing is not to give up training, and then after some time the muscles will develop and gain definition.

How to pump up your wings: video

These types of traction are quite enough. You can do 1-2 deadlifts per back workout, or you can take a hard day and do all three at once.

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PULLOVER – I would like to highlight this exercise separately as one of the most underrated to date. Over the past 5-10 years, it has been almost forgotten and is more likely to be considered a golden classic, but this does not negate its effectiveness. After all, this exercise will become indispensable if you want to pump up your wings with dumbbells.

Not only will the pullover help widen your back and tone your lats, it will also tone your pecs and abs, giving you an incredible stretch.

This is a difficult exercise, so you need to follow the technique and avoid mistakes (the chance of injury is quite high).

When you lie on the bench with your shoulder blades, your neck should also lie on the bench! Otherwise, over time, with such execution, you will develop unwanted problems and osteochondrosis;
When stretching and lowering the weight behind the head, a minimal lowering of the pelvis down is allowed, this will stretch the muscles even more;
You need to choose the right weight so that the load is not on your arms, but on your back, chest, triceps and abs evenly.
It is enough to perform 3 sets and 10 repetitions of each, but this exercise should be done after the deadlifts, towards the end of the workout.

How to train without mistakes?

Many who are just mastering various exercises have certain inaccuracies and shortcomings. To avoid this, be careful when working on a particular muscle group and pay attention to the following tips:

The basis of training using the horizontal bar and parallel bars are pull-ups. They should be part of all training.
It is better to master training using a small number of exercises. As the muscles become stronger and stronger, the number of exercises increases.
Please note that the intensity of training depends on the characteristics of the body - health, how physically prepared you are, age category.
It is advisable to get advice from an instructor about the training regimen, how to properly distribute the load and perform the exercises.

What you need to know about muscle growth?

Many people wonder how to quickly pump up their wings? The answer is no, unless several conditions are met:

Genetics. If your body is predisposed to rapid muscle growth, then you will be able to gain those treasured pounds faster.
Nutrition. Without food you can’t go anywhere, even beginners know this. For optimal growth, a minimum of 2 grams of protein is required for every kilogram of body weight.
Training place. If you train at home, you shouldn't expect big gains. No one denies the benefits of working with your own body weight or dumbbells, but in the gym you will have more space to roam.
Use of pharmacological agents or sports supplements. The former, with proper nutrition, quickly produce fantastic results and worsen health, the latter serve as additional sources of nutrients for the body and provide minimal growth (about 10%).

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.

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

Bent-over dumbbell row

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.
Maintaining a right angle when bending is necessary for proper distribution of the load on the muscles.
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.
As your physical strength increases, you will need to increase the weight of the dumbbells.

With support on a bench and dumbbells

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.
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.
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

The hands are placed slightly wider than the shoulders, the shoulder blades “connect” when moving upward.
If you linger a little at the highest point, the impact on the “wings” will increase.
The repetitions are performed without sudden movements, at a slow pace, the gaze is concentrated on the translation.
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.

Position yourself between the bars, grab them and assume a hanging position, bending your knees.
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!

How to pump up your wings: video

It is important to take into account (!) that it is better to avoid pulling a block behind the head; this is contrary to normal physiology and the movements will not only lag behind in terms of technique, but can also lead to injuries, pinching and other consequences.

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HORIZONTAL BLOCK ROW – the same conditions, the same number of repetitions (but without warm-up ones, start immediately with the working ones).

However, you need to take into account some technical nuances:

Do not pull with your hands (the main and most common mistake);
Do not swing your body forward (minimum round your shoulders when returning the handle to the machine);
At the point of maximum tension, spread your shoulder blades as wide as possible (to the sides and back).

Push-ups

This exercise differs from the classic push-ups in that it should be done from any supports, which can be: a stool, a sofa, a bench. It is very important to correctly calculate the distance that should be between the hands, since if the load is placed incorrectly, this can result in injury.

When performing training on a support, you can also place your legs. It is imperative that the body, when moving downwards, be below the level of the palms, which are on the supports. When performing the exercise, you need to monitor the correct breathing and pace, which should be very slow. Rest - we lower ourselves, exhale - we rise.

Bent-over barbell row

If you have the opportunity to purchase a barbell for home with different removable loads, then you can do an excellent, very effective exercise. Feet are placed shoulder-width apart and slightly bent at the knee joint. The bar is taken with a wide grip from above. Hands on the bar are positioned slightly wider than shoulder level. Straighten your arms and body. When performing the training, you should follow the rules:

The back should be slightly arched
The upper body should be slightly tilted forward, so that the angle is 30 degrees or no less
The head should be straight, the bar should be placed in front of the calves
When repetitions are done, the lower back is under tension

Your hands should be completely down, exhale and, as if pulling, lift the instrument towards your stomach. At the same time, try to raise your elbows especially higher, and do not let them diverge in different directions. Traction should occur through the back and shoulder muscles. The weight must be selected very carefully so that the body does not sway during the training.

Pull-up using a horizontal bar

This exercise has been known to everyone since childhood; if you have a horizontal bar at your disposal at home or in the yard, then be sure to use this apparatus. At first, the exercise will be done comfortably on the hands, which are located slightly wider than the shoulders on the bar.

With each weekly interval, it is advisable to increase the distance between the limbs. If the grip is large enough, the wings will swing more efficiently.

Pull-ups are done without aggressive movements, maintaining smoothness. Before you start lifting your body, it is recommended to just hang for a while. At the top point, don’t forget to take a short break. All lessons on working on wings can also be learned from the video below, and the technique can also be seen in the photos provided.

Pullover

For a pullover you will need a bench and a dumbbell, which you can most likely find if you wish. We take a lying position on a bench or anything that can replace it. The dumbbell should be perpendicular to the ground or floor with your arms extended as far as possible.

The projectile is lowered behind the head, while making sure that the arms are as straight as possible. When performing training, try to work more with your back, this will make it possible to effectively pump up your wings. After performing the movement behind your head, return your arms to the starting position. The exercise itself is done without jerking and at a moderate pace, without rushing anywhere.