Category Archives: Back

What Is Wings Workout?

Having a good physical posture might be the dream of many individuals. But very few of them, especially the lifters become able to develop their wing muscles properly by performing appropriate wings workout. This can be achieved by the thorough development of latissimus dorsi or lats which are said to be the largest among the three muscles of your backside. The muscle nearly shaped like a fan can be considered responsible for adduction of shoulder along with extension.

wings workout

Hence, for creating a proper wing shape you can take help of wings workout videos or simply join a program for weight training in a gym that focuses on increasing your back muscle size. A proper wings workout will surely help you burn calories along with boosting your metabolism. Additionally, following wings workout in gym videos minutely can make your lats overloaded which will help you in enhancing your overall muscle definition as well.

Top most wings workout:

Whether you are going to perform wings workout at home or gym, you need to follow a suitable plan for this. It can be suggested that you should at least allot a session every week for this workout. Here are topmost wings workout mentioned below:

List of wings workout without weights:


This body building exercise is highly considered by any professional body builder to be one of the most basic and vital component of wings workout without weights programme. To perform this, you need to hold a strong overhead bar with both of your hands. Your grip needs to be a little bit wider than your shoulder width. Allow your legs and body hang straight downwards. Your arms need to be fully stretched but tensed as well.

Now start pulling slowly upper portion of chest towards the pulling bar and try to get your chin over it. Focus on moving your elbows towards your hips to maximize and concentrate the tension on lats. After your chest touching the pull bar, pause for a brief period and then slowly get back to the primary position. You may perform this action to several times like 8 to 12 circles and also can extend it upto higher number according to your convenience.


Chin-ups are nothing but some variations in pull-ups which helps placing your arms in a much biomechanically useful position. You will also be allowed to perform a number of repetitions in this process. Just like the pull ups, you need to grab the powerful overhead bar but this time with the underhand. The grip should be as usual of shoulder width.

After this initiate to your primary hanging position with both of your arms in a stretched position and feet of yours off the ground. Then keep pulling your chin up while you are about to draw your elbows towards the back and down position. Take yourself to the primary position and repeat the whole procedure for several times. This wings workout can be made more prominent by wearing any weighted vest.

Inverted Rows:

Inverted Rows or body rows mainly imitate bent over rows – a workout that is mainly performed by using dumbbells or a barbell. Place the bar on the Smith device or squat rack at height of your hips. Sit yourself on the ground underneath the bar and then clutch it using your overhand grip. Now expand your legs followed by lifting hips off from the ground.

Ensure that your weight is supported by your hands and heels only. Now straighten your body, bend arms and then pull up upper abdomen or lower chest so that it touches the bar. This wings workout at home needs to be repeated.

List of wings workout with dumbbells:

Now here are some workout mentioned that can be performed with dumbbells:

Dumbbell Bent over Row:

This wings workout with dumbbells needs to be done in the following way. Kneel on a bench using your right knee and hand respectively on it in resting position. Pick dumbbell up from the ground using overhand gripped left hand. Now begin pulling the dumbbell to your edge till it touches ribs or upper arm above horizontal. Then expand your arm till it turns straight for one rep. Do it in 12-15 reps in 2 sets. You can also refer the wings workout videos for the same.

Dumbbell Lying Row:

Lie down on a higher bench facing downwards and place the dumbbells under it. Now straighten your legs with toes resting on the ground. Take hold of the dumbbells in overhand grip and then pull to the edges with your upper arm beyond horizontal. Then return weights onto the ground till your arms are straightened up or shoulders stretched in descending position. Complete the workout in one rep. Do it in 12-15 reps in 2 sets. Follow the wings workout in gym videos for better understanding.

List Of Some Of The Best Back Workouts

List of some of the top back workouts:

back workouts

There are several back workouts which people can employ. Here is a list of some of the best back workouts. Read closely.

The LAT Pull-down

The first in our list of best back workouts is the LAT pull-down. They are the most widely known back toning workouts around. They can be a wonderful exercise that is if it is done correctly. They can add mass to the back portion and also increase its width. Experts have said that grip width is not that much essential for muscles contraption and that if the pull down is done in front of the head rather than the back, they can turn out to be more effective. Performing this exercise without appropriate technique or form behind the head can lead to severe damage or for that matter cause strain to the rotary cuff. This particular exercise hits the latissimus dorsi or lats more as compared to any other group muscles, thus adding more width to the back portion.

Standing pull-down

They are also one of the best back toning workouts. They unlike the above exercise may not be very popular but they certainly are very effective. They are roughly exposed in fitness publications and body-building.  They can be used as a portion of any back and as per the experts   they are more-suited at the end of a workout program. They will produce the best results when the muscles are tired and exhausted.

Weighted pull-ups

The weighted pull-ups may be old school but it is still one of the most effective back exercises around. They consist of several variations but among them the best is the pronated grip. The movements utilizes one very own body weight for resistance but the extra load can be piled on using a weight belt. They develop every muscle in the back portion and is considered by many as the king of back workouts. They are extremely effective for adding mass to the back portion.

The reverse grip bent over rows

This is another top-notch back exercises. They are a variable for the commonly done bent over row and mainly targets the lower lats or latissimus dorsi.  They if done properly can prove to be a great variable to any particular exercising program. They are mainly done by people who are focusing to develop their lower lats or for adding more strength. This exercise is among the top lower back workouts and can easily be done by people who suffer from shoulder or joint injuries.

The barbell deadlift

Though they are mainly a leg exercise, they are also efficient in developing the lower back portion. For transfering maximum weight the body is put in a prime position engaging the muscles of the back, glutes and thighs in a straight forward manner to lift the barbell from the surface until one reaches a standing posture. They mainly target the lower-middle and the upper back portion, the lower and mid trapezius, erector spinal and etc.

The seated cable row:

It is another popular back workout. It is extremely efficient in rendering mass to the back portion such as the rhomboids, lats, trapezius muscles. They pull those shoulder muscles back thereby pinching the shoulder blades closer. This exercise is also very versatile and really effective for back development.

Dumbbell Rows

If carried out properly there aren’t many back workouts which provide the level of development which this particular one does. They are according to experts among the most versatile movements one can tend to for back development. They target the lower trapezius, erector spinae, the rhomboids and the lats. Exercising with the right techniques would enable the exerciser to feel the their muscles being worked in between their shoulder blades

Upright rows

Though they are primarily a shoulder workout they also are considered by many fitness instructors as an effective back development exercise. They hit the trapezius muscles with total precision and lends that extra diversity to the overall development of back muscles. The recommended thing is to do this work-out with a free barbell instead of utilizing any machines.

The inverted row

This is another one of the top lower back workouts around. They target the mid back, the lower back, the lower or mid trapezius, lats, infraspinatus. They are very popular among the body-builders and extremely efficient for transforming those back muscles and giving it a beautiful shape.

The barbell T-row

This exercise is again an old school technique but by no means it is in-effective. They are really good for adding strength as well as mass to the back portion. If done with the proper techniques they can turn out to be just the perfect workout for enhancing those back muscles. They mainly focus on the middle back portion, the lower and middle trapezium and the infraspinatus.