Aiming For A Strong Spine? Try These 10 Exercises For Wings At Gym!

Amidst the fitness craze, achieving a sharp and strong spine (often called "wings") is a desired goal for many fitness enthusiasts. These muscles significantly enhance your physique by giving you a wide and tapered back, but they also help the body's strength, physique, and health. Thus, whether you are an experienced bodybuilder or a fitness enthusiast, including the right exercises for wings at the gym in your regular workout routine can transform your weak spine muscles.

This gym exercise for wings will offer the best variation from coaches with techniques to provide you with the personalised approach you need. So, let’s explore the recommended best exercise for wings at the gym, focusing on basic exercises that will help you get strong wings with training tips for best results.

Table Of Contents

1. 10 Exercises For Wings At Gym

2. How To Train Your Wings In The Gym?

3. How To Build Good Wings In The Gym?

4. How Can I Increase My Wing Size In The Gym?

5. Expert’s Advice

6. The Final Say

7. FAQs

8. References

Top 10 Exercise For Wings At Gym

Let’s explore these exercises for wings at gym for anybody aiming to strengthen their spine and major muscle groups:

1. Incline Dumbbell Row

This functional exercise targets the upper and middle back, including the lats, rhomboids, and traps. It helps improve posture and upper body strength while also enhancing muscle definition and symmetry.

Steps To Perform This Exercise For Wings At Gym:

1. Adjust the bench to a 45-degree angle.

2. Place your chest on the bench, but keep your feet upright as if you were standing rather than on the bench.

3. Tighten your stomach and gluteal muscles to maintain tension.

4. Grab the weights, hold them tightly and look straight, keeping your neck neutral.

5. Pull the weight towards your body by pulling your right arm.

6. Press your back up for one count, then lower the weight again.

2. Elevated Plank Row

Combining core stability with upper body strength, this exercise engages the lats, obliques, and glutes. It promotes overall back strength and stability, improving athletic performance while reducing injuries.

Steps To Perform This Exercise For Wings At Gym:

1. Place one arm on the chair with your legs open and elbows facing out.

2. Lift the dumbbells and squeeze your glutes and obliques to lower your hips.

3. Align the weight evenly with your body, pause and tighten your back, then lower your back.

Also Read: Calling All Gym-Goers! Sculpt Your Body with These 16 Dumbbell Exercises For Back Strengthening

3. Gorilla Row

This exercise primarily targets the lats and rhomboids, promoting balanced muscle development. It also engages the core and glutes, enhancing overall body strength and coordination.

Steps To Perform This Exercise For Wings At Gym:

1. Stand in an athletic position as if you were bent over while rowing.

2. Then, spread your feet slightly, engaging your core and glutes and ensuring your hips are lower than your shoulders.

3. Hold the weight firmly with both hands. Maintain this position.

4. Keeping your shoulders level with the ground, lift the weight to your right side and press the other weight into the floor.

4. Landmine Row

Focusing on the lats, traps, and rear deltoids, the landmine row is excellent for building a thicker back. It also allows for a greater range of motion and can help improve grip strength.

Steps To Perform This Exercise For Wings At Gym:

1. Put the barbell in landmine and put some weight on the end of the barbell.

2. Wrap the V-bar handle around the end of the weight and hold.

3. Lean forward with your body at a 45-degree angle to the floor.

4. Tighten your shoulders and pull the final weight of the bar into your chest, then return to the starting position.

Also Read: 15 Trendy Barbell Exercises For Back To Help You Get That Dreamy, Defined Physique Easily!

5. Meadows Row

Named after bodybuilder John Meadows, this exercise emphasises the lats and upper back muscles. It enhances muscle thickness and definition while also improving grip strength and core stability.

Steps To Perform This Exercise For Wings At Gym:

1. Stand beside a landmine, facing outward, with your outside leg about 6 inches from the end of the bar and your back staggered behind you.

2. Lean forward with your body at a 45-degree angle to the floor and place your hand on the outside of your outer leg.

3. Hold the barbell overhead with your right hand.

4. Tighten your core. Now align the dumbbells with your lower chest. Relax and lower the control.

6. Pendlay/Dead-stop Row

This explosive movement targets the lats, traps, and rhomboids. It helps build power and strength in the upper back while also improving posture and stability.

Steps To Perform This Exercise For Wings At Gym:

1. Bend your knees slightly and rotate forward so they are slightly above one side of your body, then open the bar to shoulder width. Look down, not up.

2. Engage your core and ensure your hips are slightly lower than your shoulders.

3. Keeping your core tight and your shoulders down, bend your elbows and pull the bar towards your chest.

4. While doing this, keep your elbows at a 45-degree angle to your body and try to touch the bar to your chest.

5. Lower the barbell to the floor and let it rest on the floor (from the stopping point) before starting the next repetition.

Also Read: Want To Get A Strong Upper Body? Try These 8 Shoulder Exercises For the Gym And Learn the Benefits!

7. Machine Rows

Machine rows offer controlled motion, making them ideal for isolating the lats and rhomboids. They provide consistent resistance, which can help with muscle hypertrophy and endurance.

Steps To Perform This Exercise For Wings At Gym:

1. Sit on the properly kept rowing machine With your feet on the footrests.

2. Hold the handlebar with a moderate grip.

3. Bring your hands to your body, keeping your shoulders together.

4. Lower the handlebars to the starting position slowly and under control.

8. T-Bar Rows

This compound exercise effectively targets the lats, traps, and rhomboids. It helps build overall back thickness and strength, supporting better posture and enhanced upper body power.

Steps To Perform This Exercise For Wings At Gym:

1. Position yourself on the T-bar row with your feet shoulder-width apart.

2. Hold the handlebar with a moderate grip.

3. Bend your hips and knees and lift your back straight and your chest.

4. Squeeze your shoulder blades properly together and pull your muscles towards your chest.

5. Lower the weight under control to the starting position.

Also Read: Targeted 10 Exercises For Tailbone Pain! Its Causes And Management Tips

9. Resistance Band Pulldowns

This exercise is great for targeting the lats and improving muscle endurance. It's also low-impact, making it suitable for people with joint issues or those looking for a versatile, portable workout option.

Steps To Perform This Exercise For Wings At Gym:

1. Attach a resistance rope to the high anchor point.

2. Kneel or stand with your arms extended and hold the rope in your hands.

3. Pull the elastic band towards your chest and squeeze your shoulder blades together.

4. Return to the starting position in a slow and controlled manner.

10. V-Bar Sternum Pull-Up

This advanced pull-up variation targets the lats, biceps, and upper back muscles. It promotes muscle growth and definition while enhancing upper body strength and endurance.

Steps To Perform This Exercise For Wings At Gym:

1. Attach the V-bar (handlebar) to the pull-up bar.

2. Hold the V-bar with a neutral grip (palms facing each other).

3. Your hands should be together and shoulder-width apart.

4. Hang from the bar with your arms extended. Look slightly to maintain a neutral neck.

5. Begin pulling your body towards the bar. Focus on moving your elbows and back.

6. Hold briefly, maintaining maximum tension in your lats and lower back. Slowly lower yourself to the starting position.

Also Read: Top 5 Exercises For Upper Abs And Tips To Strengthen Upper Body

How To Train Your Wings In The Gym?

Consider these training tips to get effective results from practising the best exercise for wings at the gym:

Also Read: Top 12 Forearm Training Exercises With Dumbbells To Do At Home!

How To Build Good Wings In The Gym?

Building beautiful wings in the gym requires a focused approach to strength and muscle mass. Consider these tips to increase the effectiveness of your exercise for wings at the gym:

• Start with compound exercises like pull-ups that target the entire back, including lats, traps, and rhomboids.
• Combine variations like pull-ups and lat pull-downs to hit the muscles from different angles.
• For best growth, do heavy exercises like bent-over rows, T-rows, and deadlifts that build muscle and thickness in your back. 
• Maintain proper workout form during each exercise to prevent injuries and keep muscles active.
• Supplement these exercises with dumbbell pullovers and rowing to further expand and define the lats.

Also Read: Top 15 Dynamic And Effective Exercises For Forearm Muscles

How Can I Increase My Wing Size In The Gym?

Increasing wing size, particularly focusing on the lats and upper back muscles, requires a balanced approach to strength training, volume, and proper nutrition.  Start with compound exercises like pull-ups and lat pull-downs to build core strength and strengthen the core muscles.

The main goal is to slowly increase the weight or resistance duration to continue to challenge your muscles. Combine variations like wide grip and narrow grip exercises to target different parts of your lat muscles. 

To improve muscle hypertrophy, perform a sufficient number of sets, including high-intensity exercises with moderate to heavy weights. Supplement your workout with single-arm exercises such as one-arm pull-ups to target and improve muscle definition specifically.

So, follow a regular exercise routine and a protein-rich diet to aid in muscle repair and growth adequately.

Expert’s Advice

Much time is spent at the gym working on the muscles you can see in the mirror, like pecs, quads, arms, and everyone's favourite, the six-packs.  However, neglecting your back muscles causes serious discomfort, decreased performance, and injuries. The largest upper body muscle is the latissimus dorsi, also known as the "lats".

If you want to regain your strength, one of the most important things you need to do is practise the right exercise for wings at the gym. Wing exercises are beneficial for the back and strengthen the whole body.

Health Expert 
Akshata Gandevikar

The Final Say

Creating strong wings requires dedication, patience, and commitment to training and nutrition. Combining the exercise for wings at the gym and the techniques outlined, you can develop a strong, broad, and beautiful back. Always focus on proper form, overwork, and recovery to achieve results. You can achieve the shaped wings you want by investing time and effort.

FAQs

1. What are the benefits of exercise for wing muscles (upper back muscles)?

Strong wings improve posture, enhance upper body strength, and improve athletic performance. They also increase shoulder stability, reduce the risk of back injuries, maintain body balance, and improve overall beauty and health.

2. Can I build wings without equipment?

Yes, you can do wings without the usual artificial equipment. Exercises like chin-ups, pull-ups, and back rows can strengthen your back muscles. Resistance bands are also useful for exercises like resistance band pull-ups and resistance band crunches.

3. How do you train during a gym wing workout?

Training your lats (upper muscles) 2-3 times a week is generally recommended to promote post-exercise recovery. Focus on different exercises and efforts to strengthen the muscles effectively.

References

• https://www.trxtraining.com/blogs/news/lats-exercises
• https://ironbullstrength.com/blogs/training/barbell-lat-exercises
• https://www.runnersworld.com/training/a29817304/lat-exercises/

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