How to pump the wings of dumbbells? Description of exercises

Wings in bodybuilding are called the latissimus muscles of the back, which have the form of triangles and give the torso a spectacular V-shaped silhouette. They are located on both sides of the body and run from the waist to the armpits.

Exercises for these muscles - an important stage of training for any athlete: it is the wings that make the back wide and are the pride of men. The well-developed latissimus muscles immediately strike the eye and give out a real bodybuilder, but only if the arms, chest, and press are harmoniously developed. In addition, the training of the wings extends the thorax and increases the strength of the back muscles, which are actively involved in everyday life.

How to pump the wings of a house

It is possible to pump the cherished muscles with great aspiration and good discipline at home. And use for this ordinary dumbbells, which do not occupy much space in an apartment. For training wings with dumbbells there are two effective exercises that are popular with all experienced athletes. This is the pull to the chest in the slope and the rise of the straight arms in front of him. When performing the first exercise, usually use a bench, but you can do without it. In the work, except for the wings, deltas, trapezoids, rhomboid muscles of the back are included.

How to inflate the wings of dumbbells, performing traction in the slope with a bench

Take the dumbbell in the left hand with a grip to yourself, stand near the bench, bend over and rest against it with your right hand and right knee. The back is kept straight, almost parallel to the floor, the left knee is slightly bent. The left arm is lowered down and completely unbent at the elbow, the shoulder does not strain, look forward. This is the starting point.

Deeply inhale, hold your breath and slowly pull the dumbbell to your chest, bending your arm. Try to raise the elbow as high as possible. Having reached the top point of movement, strain the muscles of the back and stay in this position for a couple of seconds. Then, exhaling, slowly return to the initial position. Make the necessary number of repetitions and change the hand.

How to inflate the wings of dumbbells, doing thrust without a bench

Take the dumbbell in the left hand, put the right foot forward, slightly bent at the knee, the second leg is withdrawn and also slightly bent. The right hand rests on the right knee, the torso is tilted. The hand with the dumbbell is relaxed and lowered, the look 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 part is parallel to the floor. On exhalation slowly return to its original position. Repeat the required number of times, change your hand.

How to inflate the wings of dumbbells, performing lifting hands

To perform this exercise, you need to take dumbbells with the upper grip, stand upright, place the legs at the width of the shoulders, and lower your hands freely. Hands raise in front of him to shoulder level. A second to return to the starting position.

How many times do exercises and how much weight to take

If you are interested in how quickly to pump up the wings, you first need to properly assess your natural data, and then choose the optimal mode of training, rest and nutrition. A competent selection of weight, number of sets and repetitions determines the result.

To build muscle mass, you need to choose weight in such a way that you can do the exercise 6-8 times in one set, with the last repetition taking place at the limit of your strength. To achieve relief, tactics will have to be changed and done 15-20 times in each approach with a small weight.

To perform draft dumbbells in 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 effective only when the weight is correctly selected. Too heavy dumbbells will lead to swinging of the torso and redistribution of the load, which will adversely affect the result. If the dumbbells are not of sufficient weight, it will take too long to train in order to succeed. This exercise is recommended to do in 2-3 approaches.

Now you have an idea of how to inflate the wings of dumbbells. Exercise correctly and with pleasure!