Dominic Stone
The wings of your upper body refer to the latissimus dorsi muscles, also known as the lats or wing muscles. They originate at the spinous processes of the lower six thoracic and all lumbar vertebrae and insert via a flat tendon at the intertubercular sulcus of the humerus (upper arm). The latissimus dorsi is the largest and broadest muscle of the upper body, and when developed through specific exercises, it gives the lower back a shape resembling outstretched wings. This muscle group is crucial for spinal protection, stability, and overall fitness and athletic performance. Developing the lats can enhance one's physique and improve functional strength.
| Characteristics | Values |
|---|---|
| Muscle Name | Latissimus Dorsi |
| Common Names | Lats, Wings |
| Location | Upper Back |
| Function | Protecting and stabilizing the spine, humerus extension and adduction, medial rotation of the humerus, depression, retraction, and rotation of the scapula |
| Exercises | Pull-ups, chin-ups, pulldowns, bent rows, dumbbell rows, deadlifts, scapular push-ups, barbell deadlifts |
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What You'll Learn
The latissimus dorsi muscle
The "wings" of your upper body are actually your latissimus dorsi muscles, also known as your "lats". The latissimus dorsi is the largest and broadest muscle of the upper body, originating at the spinous processes of the lower six thoracic and all lumbar vertebrae. It inserts via a flat tendon that twists upon itself at the intertubercular sulcus of the humerus (upper arm), just in front of and parallel to the tendon of the pectoralis major.
The two major gross movements of the latissimus dorsi are humerus extension and adduction. On a smaller scale, the lats also function to medially rotate the humerus at the shoulder and depress, retract, and rotate the scapula (shoulder blade) downward. This muscle is crucial in protecting and stabilising the spine and plays a pivotal role in fitness and athletic performance.
To develop your "wings", exercises that target the latissimus dorsi include pull-ups, chin-ups, lat pulldowns, bent rows, dumbbell rows, and deadlifts. One source recommends the pullover machine, which takes the biceps out of the equation and maximally targets the lats through a greater range of motion than a pulldown or chin-up. Another source recommends scapular push-ups, which can help to improve the winged scapula, a condition where scapula muscles are weak.
It's important to note that there is a genetic component to the development of the "wings". Some people are genetically gifted with high or low lat insertions, adding to the illusion of big or small lats. However, any development is better than none, and a good mind-muscle connection can help maximise results.
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Exercises to build wing muscles
The "wings" of your upper body are your latissimus dorsi muscles, also known as lats. To build and strengthen these muscles, you can try the following exercises:
Pull-ups
Pull-ups are an upper-body exercise that requires you to hang from a pull-up bar and lift your entire body up. This exercise can be done in a variety of ways, including as many reps as possible, going to failure, doing them weighted, training negatives, or doing slow reps. Pull-ups also work your biceps, shoulders, and core, and can help improve your mind-to-muscle connection.
Barbell deadlifts
This exercise involves lifting heavy bars and can be done in 3 to 4 sets. It helps build wing muscle mass and improves bone health.
Scapular pushups
This exercise requires a pull-down cable pulley unit. Reach up and grab the bar and pull it down toward your chest, then hinge forward and place one arm on a bench. Scapular pushups tone your wing muscles and help improve the winged scapula, a condition where scapula muscles are weak.
Dumbbell rows
These rows can be done with dumbbells, a barbell, or even a resistance band. They target the lats, rhomboids, and posterior delts, creating strength and definition in the lower back.
Close grip pulldowns
This exercise involves holding your elbows out in front of your torso and moving your arm down in front of your hip and backward.
Pullovers
This exercise works your wings and chest muscles, increasing body flexibility and shoulder mobility. Lie on a bench with your head and back, holding dumbbells in front of your chest. Then, hold the dumbbells in an arched direction behind your head with your elbows slightly bent and return to the starting position.
In addition to these exercises, you can also try bodyweight exercises such as push-ups and planks, which directly work your back muscles. Consistency, repetition, and accurate control are key to training your muscles and getting great results. It's also important to include HIIT or cardio in your workout routine to decrease fat around your muscles.
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Developing your lats
The "'wings'" of your upper body are formed by the latissimus dorsi muscles, commonly referred to as lats. They are the large, fan-shaped muscles that start at the base of the spine, wrap around the sides of the torso, and connect to the upper arm.
To really target your lats, you can try scapular push-ups, which also help improve the winged scapula, a condition where scapula muscles are weak. This exercise requires a pull-down cable pulley unit. Reach up and grab the bar, then pull it down toward your chest.
You can also try close-grip pulldowns, which involve moving your arms from straight overhead, down in front of your body, and backward. This exercise targets the function of the lats, which is to medially rotate the humerus at the shoulder and depress, retract, and rotate the scapula (shoulder blade) downward.
Another great exercise to develop your lats is the barbell deadlift. This exercise is often thought of as a hamstring and glute developer, but it also works the lats. To do a barbell deadlift, load a barbell with weight on the ground and stand close to it, so it nearly touches your shins. Grasp it with an overhand, slightly wider than a shoulder-width grip. With feet shoulder-width apart and arms just outside the legs, push your hips back as far as possible, then bend the knee far enough to reach the bar. From the bottom position with a tall spine, pull the bar from the ground by standing tall and pulling the hips back to your standing position.
Finally, you can try the Hammer Strength high row machine, which lets you train your lats at a slightly different angle than most other exercises. This forces your back muscles to do the majority of the work and ensures you stimulate them sufficiently.
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The pullover machine
The "'wings'" of your upper body are a colloquial reference to the latissimus dorsi muscles, or "lats", which extend from the mid-back to the armpit. Developing these muscles can give the appearance of a wide V-shape from the shoulders down to the waistline.
If you are looking to develop your "wings", the pullover machine is a great option if you can find one. However, there are also other exercises that can effectively target the lats, such as pull-ups, chin-ups, pulldowns, deadlifts, and barbell rows. These exercises can help you build wing muscle mass and improve bone health. Additionally, eating more calories and protein can help support muscle growth.
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The mind-muscle connection
Developing the mind-muscle connection is crucial to achieving the sought-after "wings" in your upper body. This phenomenon refers to the ability to consciously flex and control the contraction of the latissimus dorsi muscles, often known as "lats," which give the appearance of wings.
Developing this connection is particularly important for women, who may find it challenging to connect with the lat muscles mentally. By mastering this connection, you can enhance your ability to retract your scapulae (shoulder blades), which is essential for achieving well-defined wings.
To strengthen the mind-muscle connection, consider incorporating exercises such as pulldowns, chin-ups, and, if accessible, single-joint pullover machines. These exercises specifically target the latissimus dorsi muscles, stimulating their growth and contributing to the formation of wings. Additionally, exercises like barbell deadlifts and scapular pushups help build wing muscle mass and improve bone health.
Remember, the process of building wings takes time and dedication. Some individuals may notice changes in their lat development within a year, while others may take several years to see significant progress. Consuming a calorie surplus, particularly from protein sources, can also support muscle growth. However, ensure that you maintain proper nutrition and supplement intake, as excessive calorie intake without proper nutrition will not yield optimal results.
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Frequently asked questions
The "wings" are part of the latissimus dorsi muscle, also known as the lats.
Some exercises that can help develop the "wings" include pull-ups, chin-ups, pulldowns, bent rows, dumbbell rows, and deadlifts.
The "wings" are crucial in protecting and stabilizing your spine, and they also play a pivotal role in your fitness and athletic performance.
It is recommended to perform wings workouts twice a week with 2-3 days between consecutive sessions. Each workout should include 3-5 sets of 8-20 reps, with a 30-90 second rest between sets.
To target the "wings", it is important to keep your back muscles, glutes, and core engaged during exercises such as pull-ups. This can be done by pulling your shoulder blades downward and together until your chin is over the bar.
