Dumbbell lat workouts offer a wide variety of lat exercises, which is advantageous for anyone training at home or at a facility with sparse equipment.
The top 15 dumbbell lat exercises are shown below:
- Dumbbell Pullover
- Single-Arm Dumbbell Row
- Bent-Over Row
- Renegade Row
- Pull-up
- Pullover
- Bent Over Dumbbell Row
- Incline Row
- Kroc Row
- Dumbbell Reverse Fly
- Pendlay Row
- Row
- Dumbbell Deadlift
- Wide-grip Lat Pulldown
- Wide Dumbbell Row
- Three-Point Dumbbell Row
1. Dumbbell Pullover
An outdated bodybuilding exercise known as the dumbbell pullover was said to “expand your rib cage.” I’m not sure about that, but it’s still a good dumbbell movement to target your lower lats and pecs.
HOW TO PERFORM
- With your head and neck supported and your feet flat on the ground, lie down on a bench or stability ball.
- With your palms facing one other and a dumbbell in each hand, raise your arms straight up above your chest.
- Throughout the entire exercise, maintain a tight core and a flat back against the bench or ball.
- Return the dumbbell above your head slowly while maintaining almost straight arms and a slight bend in your elbows.
- At the stretch in your lats and chest that you feel as you lower the weight, halt for a brief moment.
- As you exhale, lift the dumbbell back up to the beginning position by using your chest and lat muscles.
- Repeat as many times as necessary while carefully keeping proper form.
2. Single-Arm Dumbbell Row
You may concentrate on the target muscles, which include the lats, teres major, rhomboids, middle trapezius, and posterior deltoids (upper back muscles) when you are only responsible for one dumbbell at a time. It has been demonstrated that concentrating on the mind-muscle link is beneficial for activating the lats.
HOW TO PERFORM
- Choose whatever side you want to work on first, then place the opposing knee for support on the bench or platform.
- Your second leg should be extended the entire time, with the foot resting directly beneath your hip.
- For added support, lean forward and rest your hand on the bench.
- Keep your head neutral and your back straight.
- With your free hand, hold the dumbbell and hang it down toward the floor.
- From this position, extend your elbow and draw in your shoulder blades to raise the dumbbell toward you.
- After a brief pause, slowly lower the dumbbell back down to the starting position. Repeat.
3. Bent-Over Row
The bent-over row is a great workout for strengthening the lower back and abdominals as well as the lats. These muscles contract to stabilize the torso.
HOW TO PERFORM
- Bend forward at the hips while holding a pair of dumbbells in the upright posture. Aim for a range of 45 to 90 degrees.
- Hold dumbbells below the shoulder with your arms extended.
- Start by engaging the lats by rowing dumbbells back while keeping your elbows tucked to your sides.
- Dumbbells should be pulled back until elbows are 90 degrees bent.
- Dumbbells should be lowered to their starting point. Repeat.
4. Renegade Row
The “rowing motion” is used in the exercise known as the renegade row to prevent rotation. With one hand on each dumbbell, the athlete will set two of them on the floor. They will bring one dumbbell towards their chest while maintaining a stiff plank and pushup position. Gravity makes the body work against itself as it tries to rotate in the direction of the moving dumbbell.
HOW TO PERFORM
- Set two dumbbells down on the floor. Put one hand on each dumbbell and assume a pushup or plank stance.
- Start the motion by bringing the weight toward your chest while drawing your shoulder blades together.
- Avoid rotating your torso in the direction of the moving dumbbell.
- When the weight cannot be brought any closer to your torso, stop.
- Bring the dumbbell back to the starting position gradually.
- Start the exercise sequence with the opposing dumbbell or side.
5. Pull-up
You can vary your grip to concentrate on different muscles based on your preferences. An overhand grip is recommended if the goal is to contract the lats. Try to loop your fingers over a bar without using your thumb to hold; doing so will prevent your forearms from being fully engaged, which will emphasize your lats more.
With a dumbbell in front of you, stand underneath the pull-up bar to perform a dumbbell pull-up. Beginning with a lighter dumbbell will allow you to gauge your progress before increasing the weight. Grab the pull-up bar and raise yourself like you would for a standard pull-up while holding the dumbbell in place between your feet or on your thigh. At the top, take a brief pause before lowering yourself back down. Continue until the set is complete.
6. Pullover
The dumbbell pullover is frequently cited as one of the best lat exercises. We can reach our arms above our heads and fully extend our lats because of the way the body is positioned. Therefore, it’s wonderful for constructing and gaining larger muscles.
HOW TO PERFORM
- Your shoulders should be in the center of the bench as you are lying on your back.
- As you elevate your hips, space your feet about shoulder width apart.
- Lift the weight above your chest while holding it in both hands and placing your palms across one end of the dumbbell.
- Start by slowly lowering the dumbbell from the ceiling to the ground.
- Make sure your arms are parallel to the ground and then lower them. Lift off and return to your starting point. Repeat.
7. Bent Over Dumbbell Row
The dumbbell row while supine might help you bulk up your back. The technique is less taxing on your wrists when you use dumbbells rather than a barbell because you may hold the weights at an angle.
HOW TO PERFORM
- Holding a pair of dumbbells in your hands, stand with your feet shoulder-width apart. Your torso should now be at a 30-degree angle with the floor as you hinge at the hips.
- As you reach the floor, lower your arms.
- Pull the dumbbells up to your ribs while keeping your spine neutral.
- Repeat after lowering.
8. Incline Row
For those without access to a seal row machine, inclined rows are a terrific alternative and yet another chest-supported row option. While working the lats from a different angle, these provide many of the same advantages.
HOW TO PERFORM
- Set a movable bench so that it is 30-45 degrees. Hold the dumbbells with a neutral grip (palms facing each other) while lying face down on the bench.
- Push your elbows back until they are parallel to your hips and your torso. As you pull, try to keep your elbows close to your sides.
- Allow the dumbbell to draw you into a full stretch as you control the weight back to full arm extension.
9. Kroc Row
Some exercises are great for heavy lifting, while others are great for sets with many repetitions. The Kroc row is made to accommodate both. Bring out your largest dumbbell and think about using a lifting strap. Aim for 15 reps or more every set.
HOW TO PERFORM
- Find a flat bench or plyo box that is at least hip height and take a dumbbell of the proper size in your right hand.
- Your non-working arm should be placed on the box, your body should be bent forward almost parallel to the floor, your feet should be shoulder-width apart, and your knees should be slightly flexed.
- Work the dumbbell towards your right hip as you begin the workout.
- By flexing your shoulder and extending your elbow, slowly return to the beginning position after holding at the hip level for one second.
10. Dumbbell Reverse Fly
The latissimus dorsi is the goal of this exercise, which is less well known because it is more frequently done as a way to develop the posterior deltoid head. To shift the target of the exercise, tilt the torso until it is approximately parallel to the floor.
HOW TO PERFORM
- Place your feet hip-width apart as you stand. Dumbbells should be held with a neutral grip.
- Swing your hips back and forward.
- Get practically parallel to the floor while keeping the arc in your back.
- Now raise your arms to your sides until they are parallel to the ground and in line with your torso.
- To return the dumbbells to their initial position, control the eccentric motion.
11. Pendlay Row
One of the best exercises for improving speed, strength, and balance is the Pendlay row. It strengthens numerous muscles simultaneously, including the lats, traps, rhomboids, posterior delts, and arms.
Although it resembles other rowing exercises, it is slightly different. Because the Pendlay row employs more leg and core stability and forces you to lift the weight off the ground after each rep.
HOW TO PERFORM
- Take an overhand grip on a dumbbell and place one in each hand while you stand with your feet slightly wider than shoulder-width apart.
- As you squat, bend at the hips and knees, bringing your torso nearly parallel to the ground.
- Maintain a firm core, a flat back, and straight arms just below your body.
- Pull the dumbbells until your chest is fully engaged.
- Repeat after lowering the dumbbells to the ground.
- Perform as many sets and reps as necessary.
12. Row
The goal of rowing, or a row in strength training, is to strengthen the muscles that pull the rower’s arms toward the body (latissimus dorsi), as well as the muscles that retract the scapulae (trapezius and rhomboids), and the muscles that support the spine (erector spinae).
Rowing exercises include cable seated rows, barbell upright rows, dumbbell bent-over rows, T-bar rows, etc. Rowing exercises the quadriceps and thigh muscles, which stretch and support the legs while performed on a rowing machine.
13. Dumbbell Deadlift
The entire back, especially the lats, is worked out during a deadlift. But it’s important to remember that a key component of executing the exercise correctly (and developing your back muscles) is engaging your lats, which many individuals fail to accomplish.
When performing the dumbbell deadlift, you pull your arms back with the help of your lats to keep the weights steady and to support your spine. Make a mental connection with your muscles and make sure your lats are engaged throughout the workout.
HOW TO PERFORM
- Use a grip that lies between the neutral and overhand grips to pick up two dumbbells. Keep your torso straight and your scapula pulled back as you push your hips back and lean forward. your feet should be shoulder-width apart.
- When your form starts to falter, lower the dumbbells until they are roughly mid-shin level. Instead of being on the sides, your dumbbells should be in front of your legs.
- Driving your hips forward while keeping your arms tucked in will help you stand up.
14. Wide-Grip Lat Pulldown
Anyone can perform the wide-grip lat pulldown, which is a fantastic lat exercise. Your lats are stretched at the starting position, and it has a wide range of motion. The cable pulley equipment is made to make lat exercises simple and convenient.
HOW TO PERFORM
- Make sure the cable machine is locked before attaching the bar handle.
- To help you maintain your tightness throughout the movement, sit on the cable machine and adjust the leg pads.
- Choose a weight that requires 8–10 repetitions of moderate high effort.
- Widen your grasp on the handle to prevent your ribcage from extending.
- Drive your elbows down until the bar is around your chin-neck level to start the exercise, and always keep your elbows in front of your torso.
- Make sure your lats receive the entire stretch at the starting position by slowly bringing the bar back up to the top.
15. Wide Dumbbell Row
The wide dumbbell row is a fantastic alternative to the standing dumbbell row, and variation is the key to developing the lats. When completing this exercise, proper form is essential. Put yourself in the same position as you would for a standard standing dumbbell row. Keep your arms slightly broader than your shoulders as you draw the dumbbells into your chest. Before repeating, be careful to get back to your starting location.
HOW TO PERFORM
- Beginning with a dumbbell in each hand, stand straight up with your knees slightly bent.
- Your torso should be approximately parallel to the ground as you lean forward and bend.
- Row upward while keeping your arms away from your body, raising the dumbbells until they are at chest level.
- After pausing, return to your starting location.
- A set is finished after 8–10 reps of repetition.
16. Three-Point Dumbbell Row
In terms of movement and efficiency, the “3-point dumbbell row” is quite similar to the “single-hand dumbbell row.” The torso can be entirely horizontal and the non-rowing arm can have the most reflexive stability when supported by a bench or a racked barbell.
HOW TO PERFORM
- Choose one dumbbell and stand straight up.
- For support and stability, place the non-working arm on a bench or box.
- Your feet should be in a position that allows you to maintain a flat back that is parallel to the floor by bending your knees slightly.
- Start the motion by bringing the weight toward your chest while drawing your shoulder blades together.
- When the weight cannot be brought any closer to your torso, stop.
- To prevent using momentum, slowly bring the dumbbell back to the beginning position while making sure your body doesn’t move in the air.
Dumbbell Exercises For Lats (FAQs)
What is the best exercise to target lats?
To determine which workout is most effective for you, try out different types.
- lateral raise: The lat pulldown is typically the most well-known lat workout, despite the fact that there isn’t a perfect lat exercise.
- Pull-Ups: Pull-ups are one of the best lats exercises, but many people have unpleasant memories of practicing them in school.
Does deadlift activate lats?
You may be asking whether the Latissimus Dorsi or Lats are used during the deadlift. In fact, they do. A deadlift does use the Latissimus Dorsi Muscles.
Are lats hard to grow?
The traditional distinguishing features of a bodybuilder include broad lats, a lower waist, and quads that stand out. To expand your lats, however, is exceedingly challenging, and if you’re trying to do so, you can get discouraged by a lack of results.
What machines hit lats?
- Plate-Loaded Lat Pulldown Machines. Plate-loaded Lat Pulldown Machines are popular strength training equipment that targets the back and arm muscles.
- Selectorized Lat Pulldown Machines.
- Low Row Machine.
- Dual Pulley System.
- Assisted Lat Pulldown.
- Functional Trainers.
- Smith Machine Lat Pulldowns.
- Smith Machine Upright Row.
Do rows grow lats?
The entire back is worked during bent-over rows, which target the rhomboids, lats, teres major and minor, lower traps, rear delts, and spinal erectors.