It is not easy for an average bodybuilder to swing his “wings”. In order for the latissimus dorsi to become V-shaped, you will have to work hard. Training the latissimus dorsi is no different from training other muscle groups. There are dozens of different methods and ways to expand the “wings” and in almost any training program you can find pull-ups, bent over rows, one-arm rows, T-bar rows, cable pulls to the waist while sitting in the machine. Indeed, it is difficult to find a training program for the back muscles that does not consist of these exercises. That’s right, all of the listed exercises are basic exercises that are absolutely necessary for the development of the latissimus dorsi. True, some of them will work great, while others will be completely useless for you. But, as a rule, the problem lies not in the exercises at all, but in the technique of their implementation, which I suggest you master in this article.

Most bodybuilders think that proper technique comes with experience. Unfortunately, for many, it comes too late, when the wrong technique has already been developed and it can be very difficult to get rid of mistakes and retrain such an athlete. Most often, a bodybuilder manages to achieve a thickening of the muscle layers, but the width … The width of the “wings” leaves much to be desired. This problem is the result of using the wrong technique, which is not given “from birth”, and does not come by itself with years, but is the result of careful study and practice.

When performing pulls, the biceps take on a significant part of the weight. The secret to proper technique is to eliminate the influence of the biceps on the performance of the exercise as much as possible. Beginners perform the exercise almost exclusively with the strength of the biceps alone, thereby hindering the development of the lats and limiting the results that they could achieve with the right technique from the very first workouts. The strength of the biceps, forearms and grip should be a secondary factor when performing exercises aimed at developing the muscles of the back.

Consider your hands as a transitional, connecting link, necessary only to hold the projectile and, while performing the movement, concentrate not on the hands, but on the muscles of the back. At first, this technique can cause some difficulties, because it is very difficult to keep your hands still while doing the exercise. To get the maximum benefit from the exercise, mentally observe and control the work of your muscles.

Using the example of a barbell row to the belt in an incline, I will describe the correct technique for performing this movement. Starting position: feet at a distance slightly greater than shoulder width, tilt the body forward to parallel with the floor surface. The back is straight. The gaze is directed forward. Bend your knees slightly and grab the bar about shoulder-width apart. Concentrate on the muscles of the back and start the movement with the latissimus dorsi (not the arms). Try to bring your shoulder blades together until they touch. Do not bend your arms, keep them fully extended. Remember that your hands are just a link between you and the projectile. Slowly return to the starting position. Repeat the exercise. This technique can be used in all exercises for the back muscle.

For most bodybuilders, the only way to learn this technique is to gradually build it up using very light weights. As soon as you master the technique, start increasing the weight of the shells. Often the most impatient immediately take on the big weights. It is not right. Imperfect technique will only increase the risk of injury, and set you on the wrong path, preventing you from developing your muscles to the maximum.

In pull-ups on the bar and in the barbell row, try to vary the width of the grip. This will allow you to diversify your back muscles. Don’t think about anything other than technology. Until you gain enough skill, train only with light weights. Try the following six-week workout program.

Start your workout with a thorough warm-up. You can use barbell pull-ups for two sets of ten reps. If you can’t do ten pull-ups at once, do less, but try to add one rep every two workouts. After you’ve warmed up, take a two and a half minute rest and begin the target part of your workout.

Since light weights are useless for high-quality muscle development, I suggest giant sets in which exercises are performed one after another without interruption. Once you complete all the exercises in the order listed, which is one giant set, rest for about two minutes and move on to the next one. Remember to focus on technique, not how much weight you can handle. The program is designed primarily to help you master the “feel for the muscle”. Also, do not work on this program more than once a week.

Program

One giant set

Barbell row to the belt, standing in an incline 1 x 10

One dumbbell row to the belt, standing in an incline 1 x 8

Top cable pull on pulley 1 x 10

1 x 8 T-Bar Row

After the first set, rest for about two minutes before moving on to the next set. You must complete three giant sets. Concentrate on your lats, loosen your grip on the bar, and use your hands only as a link.

Start the movement with the latissimus dorsi. Try to bring your shoulder blades together until they touch. Do not forget about the importance of such a factor as mental concentration. Concentrate on the latissimus dorsi throughout the set. And I also advise, after you finish working on the back muscles, perform several sets for any exercise on the rear deltoid bundles. It can be any exercise in any position – sitting, standing or tilted … On the same day, you can work out the lower legs and abdominal muscles.