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If you will meet 10 Trainers they will have 10 different programs for you ,and every one will be saying the same thing We Have The Best Workout for you, are they all right???....

Actually they all are right because they know how to create load on body part,Yes, 
But Listen to a Genuine trainer not everyone.
Today we are going to discus Few best rated exercises, Which can really gain some extra in your V-Shape or add some mass on your wings.First of all before starting any exercise you should know your body shape is very important and doing any thing in the gym can hamper your body and this is most important point do some warm-up and have a good instructor for yourself or a good trainer that can help you getting the correct movement....

so here are some exercises.

1) 
Pull-Ups:.There are two main grips: palms facing forward/away, and palms facing the person but.for wings it should be first one And the movement is shown in the picture.

                                           
this exercise is the god of  all wings exercises and 5 sets of 15,12,12,10,8,8 are recommended.

2) WIDE-GRIP  Lats Pull-down: One of the main exercise steps are grab the bar with an wide(overhand) grip that's about 11/2 times shoulder width. and Your arms should be completely straight and your torso should be nearly upright.now pull that to your upper chest and slowly release it to the original position,shown in the picture

                                         



3 sets of 12,10,8 are recommended.

3) Seated Cable Rows: 



Grab the V-bar handles, with your arms extended pull back until your torso is at a 90-degree angle from your legs.This is the starting position of the exercise.Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position. Repeat it.
3 sets of 15,12,10

4) Reverse Grip Bent-Over Rows


One of the best exercise for middle back and lats and lift the barbell as you breathe out(shown in the pic.) keeping the elbows close to the body and not doing any force with the forearm other than holding the weights,squeeze the back muscles and hold for a secondand now drop it down slowly as shown..


                               

5) Deadlift(Barbell Deadlift):

                                          

Bend at your hips and knees and grab the bar using an overhand grip. Your lower back should be slightly arched and your arms straight, Without allowing your lower back to round, stand up with the barbell wait 2 sec. momentarily, and then lower the bar to the floor.

5 sets of 12,12,10,10,8 are recommended.








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