Building a strong and well-defined back can affect overall upper body strength, posture, and general aesthetics.
One of the best ways to target the lats and other upper and lower back muscles is by performing dumbbell exercises. These exercises engage the latissimus dorsi and strengthen the supporting muscles, which are often weak and underused.
Specifically targeting these muscles can help you build a powerful back, enhancing sports performance and compound lifts alike.
In this article, we’ll explore some of the most effective dumbbell exercises to strengthen and grow your lats. We’ll also discuss the specific benefits of growing and strengthening your back.
5 Lat Exercises With Dumbbells
Below, you’ll find five of the best dumbbell lat exercises for targeting the latissimus dorsi.
5 Dumbbell Lat Exercises
The following exercises were chosen based on their ability to target the latissimus dorsi. They are a great addition to dumbbell lat workouts and can help to improve overall back and upper-body strength.
Dumbbell Single-Arm Bent-Over Row
Dumbbell single-arm bent-over rows are considered one of the best dumbbell back exercises.
In addition to targeting the latissimus dorsi, it also effectively strengthens both the middle and lower trapezius muscles. All of these can be difficult muscles to target with other compound upper-body exercises.
Single-arm exercises have the added benefit of being unilateral, meaning they work on each side of the body individually. Studies show unilateral lower-body exercises are effective for preventing and treating upper-body muscular imbalances, preventing injury, and increasing performance. Because of this, single-arm bent-over rows may provide these benefits as well.
Keeping your hand and knee supported by the bench can also increase stability. This can allow you to lift heavier and also help to prevent unwanted twisting through the torso and upper body.
How To Do
- Set up a bench on a flat position and stand beside it.
- Place one knee and the same-side hand on a bench for support. Keep your back flat and parallel to the floor.
- In your free hand (opposite to the knee on the bench), hold a dumbbell with your arm extended straight down.
- Engage your core muscles to keep your torso stable throughout the movement.
- As you inhale, draw your elbow up, pulling the dumbbell toward your hip. Keep your elbow close to your body and focus on squeezing your shoulder blade as you lift.
- Slowly and with control, lower the dumbbell back to the starting position.
- Repeat as necessary before switching sides.
Tips
- To maximize the strength-building potential of bent-over rows, take the movement through its full range of motion. This will involve using a weight light that you can use correctly.
- Focus on continuing to engage your core during both the lifting and lowering phases of the movement. This will prevent unwanted torso twisting, which can impact latissimus dorsi engagement.
- During the eccentric (lowering) phase of the movement, move slowly and with control. This is essential to increasing time under tension and can enhance muscle growth.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Bent-Over Row
Dumbbell bent-over rows are a staple in back workouts, known for their ability to build overall upper-body strength.
This exercise uniquely targets the latissimus dorsi, eliciting an activation rate as high as 43% during the movement. The upper and lower trapezius are also activated, making this highly effective for developing the mid and upper back.
Unlike single-arm rows, the two-arm version engages both sides of the body at once. This can help to enhance symmetry in your strength development.
The bent-over position also requires more stabilization through your core and lower back. Because of this, it greatly enhances overall body control and promotes a strong, stable posture.
In comparison to machine rows, bent-over dumbbell rows allow for a greater range of motion. This enhanced lengthening helps maximize muscle activation and growth in the lats.
How To Do
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Bend forward at the waist, keeping your back flat and core engaged. Your torso should be almost parallel to the floor.
- Allow the dumbbells to hang straight down from your shoulders with your arms fully extended.
- As you inhale, focus on drawing your elbows up, pulling the dumbbells toward your hips. Squeezing your shoulder blades together while keeping your elbows close to your body.
- As you exhale, slowly lower the dumbbells back to the starting position with control.
- Repeat as necessary.
Tips
- Keep your spine neutral and avoid rounding your back. This helps to prevent strains while also ensuring proper lat engagement.
- Tighten your core throughout the lifting and lowering phases of the movement to stabilize your torso. Avoid using momentum to lift the weights as it can decrease lat engagement.
- Only perform as many reps as possible while maintaining proper form. Performing bent-over rows poorly can cause muscle tweaks in the upper or lower back.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Renegade Row
The renegade row is a powerful back and core exercise. Combining a row with a plank position helps to challenge both your upper body and core stability simultaneously.
It not only targets the latissimus dorsi, but also engages the upper and lower rectus abdominis, triceps, and obliques.
Unlike traditional seated or bent-over rows, significant core strength is required during renegade rows to prevent rotation during the movement. This makes the renegade row ideal for improving functional strength, balance, and coordination.
However, it still delivers the benefits of a traditional back exercise by effectively targeting the lats and upper back. Renegade rows also engage the arms, although to a lesser extent, making them a versatile, full-body move.
How To Do
- Place two dumbbells on the floor, shoulder-width apart. Hold the handles with your hands while keeping your body in a straight line from head to heels.
- Tighten your abs and glutes to maintain a strong plank position. Doing so will help prevent your hips from sagging or rotating.
- As you inhale, pull one dumbbell toward your ribcage by driving your elbow back. Keep it close to your body and try to avoid rotating your torso.
- As you exhale, slowly lower the dumbbell back to the ground with control, keeping your body stable.
- Perform the same movement with the opposite arm while maintaining a stable plank.
- Performing one row on each side is considered a single rep.
- Repeat as necessary, alternating arms each time.
Tips
- Because of the plank position, you will not be able to lift as heavy as a traditional row. Instead, aim to use half the weight you would normally for traditional bent-over rows.
- Keeping the weights closer together will make it easier to perform renegade rows. As strength increases, you can draw the weights farther apart.
- Ensure that you use a hex dumbbell, as these have flat sides. This will prevent them from rolling away during use and causing potential wrist injury.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 4–6 | 4–6 Per Side |
| Hypertrophy | 3–4 | 8–12 Per Side |
| Endurance Training | 2–3 | 15–20 Per Side |
| Power Training | 3–5 | 3–5 Per Side (Explosive) |
Dumbbell Pullover
The dumbbell pullover is a versatile upper-body exercise that primarily targets the triceps and pectoralis major. However, the latissimus dorsi and upper and rectus abdominis muscles also play an important stabilizing role.
Barbell pullovers provide an approximately 10% activation rate for the latissimus dorsi, which is likely similar to the dumbbell pullover. The figure for the latter may be slightly higher because, unlike barbell pullovers, each arm works independently when using dumbbells.
Unlike traditional pulling or rowing exercises, the dumbbell pullover involves a shoulder extension movement. This helps to lengthen the lats as you lower and raise the weight overhead, which can enhance muscle growth.
Additionally, the core plays a crucial stabilizing role, as it contracts to prevent excessive arching of the lower back. This makes the dumbbell pullover an excellent exercise for improving overall upper-body strength.
How To Do
- Position yourself on a bench, lying on your back with your head and upper back supported. Plant your feet firmly on the floor.
- Grasp a dumbbell with both hands, holding it above your chest with your arms extended. Maintain a slight bend at the elbows.
- As you exhale, slowly lower the dumbbell behind your head in an arc, keeping your arms slightly bent. Stop when you feel a deep stretch in your lats and chest.
- Inhale as you engage your lats and chest to pull the dumbbell back to the starting position above your chest.
- Repeat as necessary.
Tips
- Lower the dumbbell until you feel a good stretch in your lats and chest. But avoid overstretching to prevent potential shoulder strains.
- Maintain a slight bend in your arms throughout the movement. This not only helps to protect the elbow joints but also enhances tension in the targeted muscles.
- Focus on squeezing your core during the movement to stabilize and prevent excessive arching of your lower back. Excessive arching can lessen muscle activation of the lats.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 6–8 |
| Hypertrophy | 3–5 | 8–15 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 3–6 (Explosive) |
Incline Dumbbell Row
The incline dumbbell row is an underrated exercise that deserves its place in any upper-body dumbbell workout routine.
This highly effective back exercise mainly targets the upper, middle, and lower trapezius. It also targets the posterior deltoid, all of which can be difficult to target with other upper-body lifts. The latissimus dorsi muscles also play an important stabilizing role for the shoulder and spine.
Performing the row on an incline bench also has its benefits benefits. It allows you to reduce momentum and isolate the back muscles more effectively compared to other rowing variations.
The incline position also helps keep your chest supported, which can allow for better posture while minimizing strain on the lower back.
The incline dumbbell row is ideal for those looking to improve their upper body pulling strength while working on their form.
How To Do
- Adjust an incline bench to about a 30–45 degree angle and lie face down on it. Your chest should feel fully supported with your feet on the floor for added stability.
- Grip a dumbbell in each hand with your arms fully extended toward the floor. Ensure that your palms are facing each other (neutral grip).
- Inhale as you pull the dumbbells upward toward your hips by driving your elbows back. Try to keep them close to the bench.
- At the top of the movement, squeeze your shoulder blades together to engage the lats and upper back muscles.
- As you exhale, slowly lower the dumbbells back to the starting position with control.
- Repeat as necessary.
Tips
- Maintain contact with your chest against the bench throughout the movement. This will help to reduce momentum to better isolate your back muscles.
- Lower the dumbbells slowly to ensure you feel the stretch in your lats and keep tension on the muscles.
- Try to keep your neck in line with your spine to avoid unwanted strain on the neck.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Best Dumbbell Lat Workout Routine
Use the following lat workout routine to effectively target the entire latissimus dorsi muscle for maximum growth.
Exercise | Sets x Reps | Rest |
|---|---|---|
| Dumbbell Pullover | 3 x 8–12 | 60 seconds |
| Incline Dumbbell Row | 3 x 8–12 | 60 seconds |
| Dumbbell Single-Arm Bent-Over Row | 3 x 8–12 per arm | 60 seconds per set |
| Renegade Row | 3 x 8–12 per side | 60–90 seconds |
| Dumbbell Bent-Over Row | 2 x until fatigue | 30 seconds |
Anatomy Of The Lats
The latissimus dorsi, commonly referred to as the lats, is a large, broad, and flat muscle. It covers the mid and lower back.
It originates from multiple points on the back. These include the mid-back vertebrae, lower ribs, and the upper part of the hip bone. Despite their lower-body origin points, the lats wrap around to attach to the front of the upper arm bone (humerus).
This unique attachment point means that the lats play a crucial role in movements involving the shoulders and arms. This is especially true for movements involving pulling motions.
The lats’ function also includes internally rotating the arm, extending the shoulder, and drawing the arms toward the torso.
Clavicular Head of Pectoralis Major
Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.
Sternal Head of Pectoralis Major
Large muscles located underneath your clavicle head. Makes up most of your chest area
Abdominal Head of Pectoralis Major
Muscles located at the bottom of your pectoral region, just above your abdominal muscles.
Benefits Of Training Lats
Focused strengthening of the latissimus dorsi muscle can provide a long list of benefits, including:
Improved Posture
The lats play a major role in supporting the spine and stabilizing the shoulder blades. Because of this, strengthening them may help to correct rounded shoulders, improve slouched posture, and enhance overall upper-body alignment.
Enhanced Athletic Performance
Strengthening the lats can help to improve performance in sports requiring pulling, throwing, or swinging motions. Examples of these include swimming, rock climbing, or rowing. Stronger muscles also carry out movements more efficiently and with greater force, which also aids in improving athletic ability.
Increased Pulling Strength
The lats are one of the largest muscles in the upper body, which means that they contribute significantly to overall pulling strength.
Strong lats enhance performance in exercises like pull-ups, rows, and deadlifts. Even more importantly, they help to improve functional strength for daily activities that involve lifting and pulling. This could be lifting groceries, moving furniture, or opening heavy doors.
Expert Training Tips
Incorporate Different Exercise Angles
Hitting the lats from various angles can ensure that you engage different parts of the muscle for well-rounded growth. To do this, ensure that you use a variety of exercises, like single-arm dumbbell rows, incline rows, and dumbbell pullovers.
Grip To Use
The hammer grip is a popular alternative to the underhand grip for a back and shoulder workout with dumbbells. It involves positioning the palms so that they face each other as you hold your weights.
This positioning naturally brings the elbow closer to the torso during exercises like dumbbell rows to maximize latissimus dorsi activation. When the elbow is kept near the body, the lats take on more of the load, allowing for more effective muscle targeting.
Progressive Overload
Using the principles of progressive overload in lat dumbbell exercises is essential for building strength and muscle growth. This involves slowly increasing resistance or intensity over time to continually challenge the muscles.
By gradually increasing resistance or intensity, the muscle fibers are encouraged to adapt and grow over time.
Without progressively increasing the difficulty, your muscles will adapt to the same load, causing growth to stall. Progressive overload ensures consistent progress in your lat development.
Add High-Rep Burnout Sets
At the end of your workout, try including high-rep sets until muscle failure. This strategy helps push the muscles to complete fatigue, promoting hypertrophy and greater overall growth.
Exercises like dumbbell bent-over rows, included in a burnout set in the provided workout, are an excellent option.
Conclusion
Incorporating dumbbell lat exercises into your workout routine is an excellent way to build strong and functional back muscles. The inclusion of single-arm exercises has the added benefit of improving muscular balance to prevent over-use injuries as well.
Focusing on proper form, using progressive overload, and targeting your lats with different angles can help accelerate muscle growth.
Whether you’re aiming for strength, improved athletic performance, or upright posture, these dumbbell exercises can help you reach your goals.
Frequently Asked Questions
The best way to work your lats with dumbbells is through pulling movements toward your body or overhead. These target and activate the muscles most effectively, and include exercises like single-arm dumbbell rows, dumbbell pullovers, and renegade rows.
Yes, dumbbell rows work the lats by engaging during the pulling movements. During a row, when you pull the dumbbell toward your torso, the lats contract to move and stabilize the shoulder. This makes it an effective exercise for targeting and strengthening the latissimus dorsi.
Lats can be challenging muscles for some people to grow because they require proper technique to be targeted. However, exercises that provide consistent engagement throughout the movement, like pull-ups, and rows, can be developed effectively over time.
To grow lats fast, increase the number of pull-ups, rows, and lat pulldowns in your workout routine. Utilize the principles of progressive overload, which involves gradually increasing weight or reps over time, to maximize their growth potential.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Isabel Mayfield, BCRPA Yoga Instructor & Fitness Coach
