Ideal Wing muscle Shaping Tips


For some people, the main reason for going to a fitness center in addition to losing weight is to get a more ideal appearance. One part of the body that increases strength and appearance is the wing muscle or latissimus dorsi muscle (lats). The perfectly trained wing muscles will form your upper body like the letter V.

The wing muscles are one of the back muscle-forming muscles, as well as trapezius muscles, rhomboid, and some other muscles. To train it, there are different techniques you can do – pull up, pull down, one-arm dumbbell row, and some other techniques. For effective wing muscle formation, you should examine the following points.



Ø  Right on target.

When you train, you should be able to focus your training on the wings, not the other parts of the muscles. This is important to get maximum results – remember there are some other muscles around the back. Also, the techniques and movements you do while at the gym must be correct to avoid injury. Make sure the back position is neutral or aligned with the torso. Do not perform movements that are leaning forward or backward too extreme. This could harm your back's natural arch and cause severe injuries

Ø  Use the appropriate load capability.

Adjust the load to your ability. Don't be too light, don't be too heavy. Most people think that the heavier the burden, the faster the formation of muscle wings. Great one!
As a guide to getting the right load, try to take one load – e.g. 10 kg and take 12 reps of practice for 1 set. If your movements are stable, your load means that it is fitting. If you can do it more than 12 reps, your burden means too light. Please add gradually. Conversely, if your force is less than 12 reps, reduce the weight of the load. Do not force.

Ø  Perform variations of movements.

When you're moving and the same number of reps or sets in a few days, your muscles and body are indirectly adapted. Do not allow protracted due to inefficient and prolonged muscle development. The duration of the training will be longer. Give your workouts a variation. Use machines, dumbbells, and some other tools that support the formation of your wing muscles. You can also add loads, sets, and repetition of the movement periodically.

Ø  Don't forget the lower back muscles.

This step is not less important. When you train your back muscles, also practice lower back muscles because this muscle is a muscle that is prone to injury. Try some movements, such as seated Good morning or hyperextensions. You can also train them with yoga movements such as Cobra poses, paint poses, or downward-facing dog poses. In addition to avoiding injuries, exercises for the lower back can also make the formation of your wing muscles more optimal.

The deltoid is in the shoulder muscle group – located in the upper arm, above the triceps and biceps.

Exercise methods:


1.       Barbell Bench Press

According to studies, the Barbell bench press is the most intense exercise method that pumps 98% of all chest muscles. Nevertheless, the use of a barbell in this technique does not necessarily match everyone because its burden is too big. Therefore, many are replacing the barbell with a dumbbell.

This training technique is indeed very commonly practiced people in the gym, but this technique also includes one of the training techniques that is rarely done properly. When done well, this technique will not only form the chest but also the shoulders. Here's the guide:
Position the body over the long bench, making sure the entire back of the body is sturdy and touches the bench long.
Set your feet completely to the ground, lest you clothe.
When holding the weight (dumbbell or barbell), position your hand by forming an upright angle (90 degrees). The width of the grip distance affects the difficulty level.
Push the weights up and down while you throw your breath away.
Close the weight towards the chest, the weights can not be sidetracked towards the neck or stomach. Don't forget too to breathe.

2.       Cable Crossover

The chest special exercise that is no less intense than a barbell bench press is cable crossover. According to the same study, this technique activated 93% of all chest muscles. Cable crossovers are performed using a cable-loaded machine, where you have to pull the weights through the cable.
Because your hand will not be locked when doing a bench press, you can do a variation of the position of the arm. Do not forget to adjust the machine weight too, not to be too heavy because it will tear your muscles.

Position your feet where one of the legs is head forward to support body weight.
Position the body slightly "to the front", notice that the body does not even bend.
When performing a variation of the arm position, always remember and focus on the basic position of the body as described. When you do cable crossovers, make sure you draw the weight using your chest instead of the lower arm.

Variation I: Upper arm position
Position the arms upwards (slightly overhead) by grasping the engine wires.
Pull the cord from the top towards the stomach and hold a few seconds while removing the breath.
Gently return the cable to the starting position (above the head) while breathing, making sure the arms are wide open and you can feel the "pull" in the chest.

Variation II: Middle arm position
Position the arms parallel to the chest and handheld machine cables.
Pull the cable towards the front and make sure you pull it by staying aligned and don't forget to throw your breath away.
Return the cable to the initial position by widening the arm while breathing.

Variation III: Lower arm position
Position the arms downwards and align with the buttocks.
Pull the cable towards the pelvic and keep using the chest to draw, don't rely on the forearm. Don't forget to throw your breath away.
Stretch the arms to the starting position while taking a breath.



3.       Lateral Raise

This technique targets the muscles on the shoulders and many people don't do it right. To lateral raise, 2 dumbbell pieces are required to be adjusted to your ability.
Never try to use a dumbbell weighing over the limits of your ability because muscles will contract very intensely so that the chances of ripped muscles get bigger.
Stand with legs that are not too tight and slightly bent to support body weight.
Position the body leaning towards the front, but not until the body is bent and bent.
Hold the dumbbell in both hands by facing towards the front instead of the side.
Bend the elbow slightly forward so that the shoulder muscle contraction is more pronounced.

Gently lift both hands towards the outside while you throw your breath away.
The position of the upper arm should align the shape of the line, don't let the arm go forward.
Gently lower the arm to its initial position, don't forget to breathe.
The variation that can be done in this exercise technique is to steer the arm forward when lifting the weights. So, you can do it sideways and also forward.

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