lats workout · wings workout · Feb 08, 2023

Fly High with 10 At-Home Wings Workouts - Get A Strong and Toned Back!

by Priya Samuel

Check out this picture.

Notice how this bodybuilder has those bulging muscles right beneath his arms? Those are some seriously well-developed latissimus dorsi muscles, aka lats or “wing” muscles.

The latissimus dorsi is the largest and broadest muscle of your upper body and when you perform appropriate back wings exercises, it gives your lower back a shape similar to a bird or bat with its wings outstretched.

This “wing” muscle is crucial in protecting and stabilizing your spine and also plays a pivotal role in your fitness and athletic performance.

So, if you’re wondering how to work out for wings or looking for a wings workout with dumbbells, you’re at the right place.

Here are 10 effective wings workouts at home that’ll give you that enviable “V-taper” back!

What are wings workouts?

Wings workouts are exercises that specifically target your latissimus dorsi or wing muscles. A few of the best wings exercises include pull-ups, chin-ups, lat pulldowns, bent rows, dumbbell rows, and deadlifts.

But why should you do back wings exercises? Because almost every daily activity from putting on your T-shirt to lifting a heavy bag involves your lats.

Plus if you want a stronger, injury-resistant upper body, you can’t afford to avoid back wings exercises.

10 Best Wings Workout At Home

Here are our top 10 back wings exercises that you can try right at home!

Wings workout at home with dumbbells

1. Dumbbell bent-over row

Grab a pair of dumbbells one in each hand with your palms facing each other.
Hinge forward until your body is almost parallel to the floor.
Hold the dumbbells below you with your arms fully extended. This is the starting position.
Now slowly row the dumbbells toward your hip. Your arms should be close to your ribcage with your wrists directly under your elbows.
Pull until your upper arm is parallel to your torso.
Pause for a moment before returning to the starting position.
Perform the desired number of reps.

Check out Burnlab’s adjustable dumbbells here.

2. Dumbbell renegade row

Start in a high plank position with your hands holding dumbbells against the ground underneath your shoulders.
Place your feet shoulder-width apart.
Maintaining square hips and shoulders, pull one dumbbell up towards your armpit.
With control bring the dumbbell back to the ground.
Reset your strong plank position and repeat with the other dumbbell.

Perform the desired number of reps.

Tip

Don’t let your hips sway from side to side.

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3. Elevated plank row with dumbbell

Get into an elevated plank position with both your arms on a bench/chair.
Squeezing your core and glutes, ensure that your hips are not hiking up and that you’re in a straight line from your shoulders to your ankles.
Now take one arm off the bench and grab your dumbbell.
Your other arm should be perpendicular to the bench as shown in the video.
Tighten your glutes and obliques on the side of the weight to keep yourself steady.
Now row the dumbbell up until your upper arm is parallel to the floor.
Pause for a second before returning to the position where the dumbbell touches the floor.
Perform the desired number of reps.

Tip

Use this as a back-workout finisher exercise. Perform about 3 sets of 10-12 reps without any rest in between to make it more challenging.

4. Dumbbell lat pullover

Grab a dumbbell of appropriate weight with a diamond grip as shown in the video.
Ensure your palms are flat against the top of the dumbbell.
Lie flat on a bench with your feet on the floor.
Extend your arms above you so that the dumbbell is above your chest. This is the starting position.
Keeping your arms straight, slowly extend your arms out behind you.
Let your arms fall back until you feel the stretch in your back, shoulders, abs, and your chest.
Now slowly bring your arms back to the starting position.
Perform the desired number of reps.

Wings workout at home with resistance bands

5. Wide-Grip Lat Pulldown with resistance band

Loop a resistance tube around an anchor point at the top of a door.
Grab one handle in each hand with your palms facing down.
Kneel on one knee a few feet from the door so that there is sufficient tension in the band.
Keep your elbows out by your sides as shown in the video. This is the starting position.
With a relaxed grip pull the band towards you until your elbow reaches behind your back.
Squeeze for a moment before slowly returning to the starting position.
Perform the desired number of reps.

Tip

Your upper body should be pointed towards the door.
Ensure that you pull the band through your elbows.

Check out Burnlab’s resistance band collection here.

6. Reverse grip lat pulldown with resistance band

Anchor your resistance band at a height.
Kneel on the floor and grip the band with your palms facing you as shown in the video. There should already be some tension in the band in this starting position.
Pull the band towards you until your elbow is by the side of your chest.
Ensure that there’s a good arch in your back and that your chest and chin are high.
Squeeze for a second before slowly returning to the starting position.
Perform the desired number of reps.

7. Squatted back row with resistance band

Loop a resistance tube around an anchor point that is at your knee level.
Hold one handle in each hand and move away from the anchor so that there is sufficient tension in the band.
Get into a squatted position as shown in the video. This is the starting position.
Now pull the band towards you with your arms staying tight to your body until your elbows are right by your hips.
Squeeze for a moment before you return to the starting position.
Perform the desired number of reps.

Tip

Grip the handles loosely so that your lats are activated versus your biceps.

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Wings workout with barbell

8. Bent-over barbell row

Load up a barbell with an appropriate amount of weight.
Stand with your feet shoulder-width apart and about halfway under the barbell.
Grasp the bar with an overhand grip. Your hands should be about shoulder-width apart.
Lift the bar towards your thigh level. At this point, there should be slight flexion in your knee.
Hinge over from your hip, maintain a neutral spine, and bring the barbell to a level just below your knees. This is the starting position.
Keeping your core actively engaged, pull the bar towards your navel and pause for a second.
In a slow and controlled manner, bring the bar back toward the starting position.
Perform the desired number of reps.

Tips

Maintain a straight neck and back throughout the exercise.
Your eye-line should be down in front of you (imagine making a double chin).
Don’t overload your barbell. This would force you to lose your hinging position and reduce your range of motion, thus defeating the purpose of this exercise.
Ensure your movements are slow and controlled. Cranking out fast reps means you could lose out on your “wing” gains.

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Bodyweight wings workout at home

9. Pull-ups

Grab a pull-up bar with your hands slightly wider than shoulder-width with your palms facing towards you (overhand grip).
Get into a dead hang position i.e. lift your legs by bending your knees until your feet are off the ground. This is the starting position.
Now pull yourself up by keeping your chest up and pulling your shoulder blades downward and together, until your chin goes above the bar.
Pause for a second at the top before slowly returning to the starting position.
Perform the desired number of reps without letting your feet touch the ground.

10. Chin-ups

Grab a pull-up bar with an underhand grip (palms facing away from you). Your hands should be shoulder-width apart.
Get into a dead hang position i.e. lift your legs by bending your knees until your feet are off the ground. This is the starting position.
Keeping your back muscles, glutes, and core engaged, pull yourself up by pulling your shoulder blades downward and together until your chin is over the bar.
Pause for a second at the top before slowly lowering your body back to the starting position.
Perform the desired number of reps.

Tip

Keep your chin tucked throughout the exercise.

Wings workout schedule

Aim for 2 wings workouts per week with 2-3 days between consecutive sessions.

You could choose 3 wings exercises for each workout and complete 3-5 sets of 8-20 reps with a 30-90 second rest between sets.

Final words

All you need to get an effective wings workout at home are a set of dumbbells and resistance bands.

Even skipping with a weighted skipping rope can be an awesome wings exercise, provided you pull your scapula together and jump rope with good posture.

No more wondering how to work out for wings! Browse through Burnlab’s premium collection of workout equipment today and get started!