How To Workout Lats With Dumbbells For Maximum Results

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.

1. Bent-Over Row

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:

1. Hold a pair of dumbbells in an overhand grip with your palms facing towards you.
2. Bend your knees and lean forward at the hips until your torso is parallel to the ground. Aim for a 45-90 degree angle from the hips to the ground.
3. Tuck your elbows close to the sides of your body and brace your core.
4. Keeping your torso still, pull the dumbbells up towards the lower rib cage in a controlled motion. Lead with your elbows until they reach chest level.
5. Pause and feel the contraction in your lats before slowly returning to the starting position.

2. Prone Incline 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:

1. Choose a bench or box that will support your weight and set it at a 45-degree incline.
2. Lie face down with your torso resting on the bench. Hold a pair of dumbbells in an overhand grip with your palms facing towards you.
3. Keep your arms straight and allow the weights to hang beneath you. Relax your arms such that they are in line with your shoulders.
4. Pull your shoulder blades back and down to engage your lats and keep a flat back throughout the exercise.
5. Squeeze your lats to bring the dumbbells up towards your lower rib cage. Keep your elbows tucked close to the sides of your body and ensure the weights don’t touch your chest.
6. Pause and feel the contraction in your lats before slowly returning to the starting position.

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3. Upright Row

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:

1. Hold a pair of dumbbells in an overhand grip with your palms facing towards you.
2. Allow your arms to hang straight down with the dumbbells at either side of your thighs.
3. Brace your core and keep your back straight as you pull the dumbbells up, leading with your elbows.
4. Bring them up until they reach chest level, or higher if you can comfortably do so.
5. Pause and feel the contraction in your lats before slowly returning to the starting position.
6. Repeat for the desired number of repetitions.

4. Renegade 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:

1. Get into a plank position with a pair of dumbbells on either side of your body.
2. Make sure your hands are directly beneath your shoulders and keep your back flat throughout the exercise.
3. Brace your core and pull one dumbbell up towards your ribs while maintaining a strong plank position.
4. Pause and feel the contraction in your lats before slowly returning to the starting position.
5. Repeat on the opposite side and continue alternating until you have completed the desired number of repetitions.

5. Pendlay 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: 

1. Set up in a bent-over position with your hips back, knees slightly bent and a slight arch in your lower back.
2. Hold a barbell with an overhand grip, slightly wider than shoulder-width apart.
3. Engage your lats and pull the barbell up towards your chest, keeping it close to your body.
4. Pause and feel the contraction in your lats before slowly returning to the starting position.
5. To maximize activation of your lats, keep the barbell as close to your body as possible throughout the exercise and try not to swing or use momentum.
6. Repeat for the desired number of repetitions.

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6. Dumbbell Lat Pullover

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: 

1. Lie on your back on a bench with your legs bent at a 90-degree angle and two dumbbells held above your chest with straight arms.
2. Keep a slight arch in your lower back throughout the exercise and avoid any strain on your neck.
3. Engage your lats and pull the dumbbells back above your head in an arc-like motion.
4. Slowly lower the dumbbells back to their starting position and feel the stretch in your lats.
5. Repeat for the desired number of repetitions.

7. Kroc Row

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:

1. Set up in a bent-over position with a loaded barbell, using an underhand grip.
2. Engage your core, bracing your midsection and gripping the barbell tightly.
3. Keeping your elbows close to your body, explosively pull the barbell up towards your chest.
4. Pause and feel the contraction in your lats before slowly returning to the starting position.
5. Repeat for the desired number of repetitions.

8. Yates 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:

1. Set up in a bent-over position with your hands on the bar, slightly wider than shoulder-width apart.
2. Engage your lats and pull your body up towards the bar, keeping a slight arch in your lower back.
3. Pause and feel the contraction in your lats and upper back before slowly returning to the starting position.
4. Repeat for the desired number of repetitions.

How To Get Bigger Lats With Dumbbells: Programming And Considerations

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.

Read More: How To Get Big Lats And Develop A Rippling Back

The Benefits Of Building Lats With Dumbbells

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.

Greater Variety

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. 

Increased Mobility

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. 

Resolving Imbalances

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.

Safety

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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The Bottom Line

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.