Wings, or lat muscles are one of the most important muscles to build if you want to achieve a V-shaped, sculpted back. It's also one of the biggest muscles and most powerful on your back, making it worthy of your attention.
Here are the four exercises you need to perform if you want to build your lat muscles.
BENT OVER BARBELL ROW
Photo credit: Workout Trends
Hold the barbell with your palms facing down. Bend your knees slightly, and lean forward, ensuring your chest is upright, but your torso is almost parallel to the ground. Ensure your head is upright. The barbell should hang around your shin area. Taking a deep breath, lift the barbell upwards, ensuring your elbows are kept close to your body. Once the lift reaches its peak, squeeze your back and hold for a second before returning to the starting position.
WIDE GRIP PULL-UP
Photo credit: Bodybuilding Wizard
A wide-grip pull up is one of the most accessible exercises to build your wings. All you need to do is head to a pull-up bar, and with your palms facing forward, grasp the bar in a wide grip. Cross your feet if necessary and lift yourself up so that your chin touches the bar. Do not swing, or jerk your body to achieve the lift. Repeat for as many reps necessary.
Photo credit: Flex Magazine
This move is especially suited to beginners, and is one of the best exercises you can do to build your back. Head to the lat pulldown machine in the gym, and hold the bar with an overhand grip. Keep your torso upright, your arms completely straight, and your grip just shy of shoulder's width apart. Pull the bar down, and feel the motion in your shoulder blades. The bar should reach your chest before returning. Do not slouch or round your back while you perform this move as that could lead to injury.
SEATED CABLE ROW
Photo credit: Men's Fitness
Head over to the cable station, and use the low pulley. Fit a V-bar into the pulley if you can, as that allows for neutral grip. However, a regular straight bar is also fine. Sit on the ground or on the machine, and keep your legs extended in front of you. Bend your knees slightly. If you're just doing this on the ground, use a box or a wall to place your feet against to keep you stationary. Grab the bar, and pull back your upper body until it creates a 90 degree angle with your legs. Ensure your back is slightly arched, with your chest upwards. You should feel this movement in your lats. Now, draw the bar to your chest, ensuring that your back muscles are squeezing as you perform the move. Exhale while doing each rep. Don't jerk or swing your upper body as you do the cable row.
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