Lats, also known as latissimus dorsi muscles, are a pair of large flat muscles that stretch from the lower back across the shoulder blades and down to the upper arm. They are located next to the lower rib cage and are responsible for pulling the upper arm backward and downward. They also play a role in rotating the shoulder joint, helping to bring the arms closer together across your chest (1). Since lats are one of the largest muscles in the body, they have an important role in keeping your back strong, stable and flexible. By engaging the lats during exercise, you can not only help to strengthen them but also improve your posture, reduce risk of injury and improve performance. Of all training equipment, dumbbells are one of the most versatile and accessible options out there, making them a great choice for working out lats. Here are 10 of the best exercises you can do with dumbbells to help tone and strengthen your lats.
The bent-over row takes advantage of the lats’ primary role in pulling your arms backward and downward. It’s a basic exercise that engages the whole body, including the lats, core, back, and arms.
To perform a bent-over row:
The prone incline row is an excellent exercise for targeting the lats with minimal strain on your lower back. It requires less hip and knee flexion than the bent-over row and is a great option for those with existing back issues. Because of the angle, it also works your chest and arms more than a traditional bent-over row.
To perform a prone incline row:
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The upright row is a great exercise for targeting the lats, biceps and shoulders at once. It’s simple to do and doesn’t require much range of motion, making it one of the best exercises for those with limited flexibility.
To perform an upright row:
Developed by strength and conditioning coach Dan John, the renegade row is a great exercise for building full-body strength and stability. Not only does it work your lats, but it also engages your core, glutes and arms. It’s a great way to test your balance and coordination as well.
To perform a renegade row:
Credited to strength and conditioning coach Glenn Pendlay, the Pendlay row is an advanced version of the bent-over row. It requires more skill to perform and puts extra emphasis on your lats and upper back. It’s a great way to work the posterior chain while also developing your core strength and stability.
To perform a Pendlay row:
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The lat pullover is a refreshing alternative to most lat exercises that involve rowing. It’s a great exercise for developing the full range of motion of your lats and allows you to really stretch and activate them at the same time.
It is heavily reliant on shoulder mobility so some may find this move challenging. Since you can’t use much weight, you’re advised to start slow and progress gradually.
To perform a dumbbell lat pullover:
Many strength coaches believe that the Kroc row is one of the most effective back exercises for building serious size and strength in your lats. It was popularized by competitive powerlifter Matt Kroczaleski and is a great way to build explosive pulling power. It might look like a simple row, but it is much more demanding than it appears.
To perform a Kroc row:
The Yates row, or “inverted row” as it is sometimes known, is another great exercise for developing your upper back muscles and lats. It is an effective way to strengthen your rhomboid, traps, and rear delts as well as your lats at the same time. It is perfect for those who are new to back training and can be done almost anywhere.
To perform a Yates row:
When it comes to programming for bigger lats with dumbbells, there are several considerations that you should take into account. Generally, most people opt for heavy compound movements, such as bent-over rows and pullovers, to work the lats. However, there are other exercises that can be used to target the lats specifically, such as dumbbell lateral raises and pullovers.
In order to maximize your gains in terms of lat size, aim to perform 2-3 sets of 8-15 reps per exercise. You should be sure to use a weight that allows you to reach failure within the given number of reps. As your lats become stronger, add weight and/or increase the volume of sets.
It is also important to focus on good technique and full range of motion for the best results. This means allowing for a full stretch at the bottom of each rep, as well as full contraction at the top. In addition, you should focus on driving your elbows back and maintain a neutral spine and core throughout the movement.
Finally, make sure to give your lats ample time to rest and recover in between workouts. Muscles grow when they are resting, so be sure to give them at least 48 hours of rest. The workout split you choose will play a huge role in how much rest your lats are getting.
For example, if you are using a full body split, you may want to alternate between lower and upper body days in order to give your lats enough rest.
Nutrition plays just as much of a role in lat muscle growth as it does for other muscles (2). A high protein diet with plenty of fruits, vegetables and healthy fats will provide the necessary nutrition to build bigger lats.
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Why dumbbells? Surely other forms of resistance training such as barbells and machines can be used to build bigger lats, so why opt for dumbbells in particular? Well, there are several benefits to using dumbbells for lat development.
With dumbbells, you can perform a much wider variety of exercises than with barbells and machines. Not only that, but you can also use dumbbells to target and isolate specific muscle groups, such as your lats.
Dumbbells allow for greater range of motion and flexibility than other forms of resistance training. This is especially beneficial for those who have limited mobility in their shoulders or back.
By using dumbbells, you can target one side of your body at a time. This is great for those with imbalances in their lats, as it allows them to focus on the weaker side while still working both sides.
Dumbbells are generally much safer than machines or barbells, as there is no risk of dropping the weight on yourself. You can work them without a spotter (a person who assists with your lifts), making them more accessible for those training alone.
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Dumbbells can be a great tool for building bigger lats. When programming your workouts, make sure to focus on heavy compound movements, good technique and full range of motion.
Additionally, aim for 2-3 sets of 8-15 reps and make sure to give your lats adequate rest time in between workouts. By following these tips and focusing on good nutrition, you should start to see results in your lat size in no time.
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