{"id":50643,"date":"2023-04-18T12:13:19","date_gmt":"2023-04-18T12:13:19","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50643"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-workout-lats-with-dumbbells","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/","title":{"rendered":"How To Workout Lats With Dumbbells For Maximum Results"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#1_Bent-Over_Row\" >1. Bent-Over Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#2_Prone_Incline_Row\" >2. Prone Incline Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#3_Upright_Row\" >3. Upright Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#4_Renegade_Row\" >4. Renegade Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#5_Pendlay_Row\" >5. Pendlay Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#6_Dumbbell_Lat_Pullover\" >6. Dumbbell Lat Pullover<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#7_Kroc_Row\" >7. Kroc Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#8_Yates_Row\" >8. Yates Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#How_To_Get_Bigger_Lats_With_Dumbbells_Programming_And_Considerations\" >How To Get Bigger Lats With Dumbbells: Programming And Considerations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#The_Benefits_Of_Building_Lats_With_Dumbbells\" >The Benefits Of Building Lats With Dumbbells<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#Greater_Variety\" >Greater Variety<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#Increased_Mobility\" >Increased Mobility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#Resolving_Imbalances\" >Resolving Imbalances<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#Safety\" >Safety<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><span style=\"font-weight: 400;\">They also play a role in rotating the shoulder joint, helping to bring the arms closer together across your chest (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK448120\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">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.\u00a0<\/span><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Workout_Lats_With_Dumbbells\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2><span class=\"ez-toc-section\" id=\"1_Bent-Over_Row\"><\/span><strong>1. Bent-Over Row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The bent-over row takes <a href=\"https:\/\/betterme.world\/articles\/5-day-workout-split-for-women\/\">advantage<\/a> of the lats\u2019 primary role in pulling your arms backward and downward. It&#8217;s a basic exercise that engages the whole body, including the lats, core, back, and arms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a bent-over row:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a pair of dumbbells in an overhand grip with your palms facing towards you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck your elbows close to the sides of your body and brace your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause and feel the contraction in your lats before slowly returning to the starting position.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"2_Prone_Incline_Row\"><\/span><strong>2. Prone Incline Row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The prone incline row is an excellent exercise for <a href=\"https:\/\/betterme.world\/articles\/trendy-one-shoulder-tops\/\">targeting<\/a> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a prone incline row:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose a bench or box that will support your weight and set it at a 45-degree incline.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your arms straight and allow the weights to hang beneath you. Relax your arms such that they are in line with your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your shoulder blades back and down to engage your lats and keep a flat back throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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\u2019t touch your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause and feel the contraction in your lats before slowly returning to the starting position.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/big-lats-workout\/\"><i>Big Lats Workout For A Superhero-Ripped Look<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Workout_Lats_With_Dumbbells\"><img decoding=\"async\" class=\"aligncenter wp-image-47286 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207733-1024x576.png\" alt=\"how to workout lats with dumbbells\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207733.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207733-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207733.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207733-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207733.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Upright_Row\"><\/span><strong>3. Upright Row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The upright row is a <a href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/\">great exercise<\/a> for targeting the lats, biceps and shoulders at once. It\u2019s simple to do and doesn\u2019t require much range of motion, making it one of the best exercises for those with limited flexibility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform an upright row:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a pair of dumbbells in an overhand grip with your palms facing towards you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your arms to hang straight down with the dumbbells at either side of your thighs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core and keep your back straight as you pull the dumbbells up, leading with your elbows.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring them up until they reach chest level, or higher if you can comfortably do so.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause and feel the contraction in your lats before slowly returning to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"4_Renegade_Row\"><\/span><strong>4. Renegade Row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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&#8217;s a great way to test your balance and coordination as well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a renegade row:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into a plank position with a pair of dumbbells on either side of <a href=\"https:\/\/betterme.world\/articles\/pull-ups-vs-chin-ups\/\">your body<\/a>.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your hands are directly beneath your shoulders and keep your back flat throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core and pull one dumbbell up towards your ribs while maintaining a strong plank position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause and feel the contraction in your lats before slowly returning to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the opposite side and continue alternating until you have completed the desired number of repetitions.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"5_Pendlay_Row\"><\/span><strong>5. Pendlay Row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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\u2019s a great way to work the posterior chain while also developing your core strength and stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a Pendlay row:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set up in a bent-over position with your hips back, knees slightly bent and a slight arch in your lower back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a barbell with an overhand grip, slightly wider than shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your lats and pull the barbell up towards your chest, keeping it close to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause and feel the contraction in your lats before slowly returning to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Workout_Lats_With_Dumbbells\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Workout_Lats_With_Dumbbells\"><img decoding=\"async\" class=\"aligncenter wp-image-47288 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-1024x576.png\" alt=\"how to workout lats with dumbbells\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"6_Dumbbell_Lat_Pullover\"><\/span><strong>6. Dumbbell Lat Pullover<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The lat pullover is a <a href=\"https:\/\/betterme.world\/articles\/heels-dance-faqs\/\">refreshing alternative<\/a> to most lat exercises that involve rowing. It\u2019s 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is heavily reliant on shoulder mobility so some may find this <a href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/\">move<\/a> challenging. Since you can&#8217;t use much weight, you&#8217;re advised to start slow and progress gradually.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a dumbbell lat pullover:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep a slight arch in your lower back throughout the exercise and avoid any strain on your neck.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your lats and pull the dumbbells back above your head in an arc-like motion.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the dumbbells back to their starting position and feel the stretch in your lats.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"7_Kroc_Row\"><\/span><strong>7. Kroc Row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many strength coaches believe that the Kroc row is one of the most effective back exercises for building serious size and strength in <a href=\"https:\/\/betterme.world\/articles\/foam-rolling-benefits\/\">your lats<\/a>. 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a Kroc row:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set up in a bent-over position with a loaded barbell, using an underhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core, bracing your midsection and gripping the barbell tightly.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows close to your body, explosively pull the barbell up towards your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause and feel the contraction in your lats before slowly returning to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"8_Yates_Row\"><\/span><strong>8. Yates Row<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Yates row, or \u201cinverted row\u201d 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a Yates row:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set up in a bent-over position with your hands on the bar, slightly wider than shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your lats and pull your body up towards the bar, keeping a slight arch in your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause and feel the contraction in your lats and upper back before slowly returning to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Workout_Lats_With_Dumbbells\"><img decoding=\"async\" class=\"aligncenter wp-image-47289 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737-1024x576.png\" alt=\"how to workout lats with dumbbells\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207737.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Get_Bigger_Lats_With_Dumbbells_Programming_And_Considerations\"><\/span><strong>How To Get Bigger Lats With Dumbbells: Programming And Considerations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to programming for bigger lats with dumbbells, there are several <a href=\"https:\/\/betterme.world\/articles\/inverted-bodyweight-row\/\">considerations<\/a> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, make sure to give <a href=\"https:\/\/betterme.world\/articles\/push-press-muscles-worked\/\">your lats<\/a> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nutrition plays just as much of a role in lat muscle growth as\u00a0 it does for other muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950468\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). A high protein diet with plenty of fruits, vegetables and healthy fats will provide the necessary nutrition to build bigger lats.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/how-to-get-big-lats\/\"><i>How To Get Big Lats And Develop A Rippling Back<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Workout_Lats_With_Dumbbells\"><img decoding=\"async\" class=\"aligncenter wp-image-47293 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741-1024x576.png\" alt=\"how to workout lats with dumbbells\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Benefits_Of_Building_Lats_With_Dumbbells\"><\/span><strong>The Benefits Of Building Lats With Dumbbells<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Greater_Variety\"><\/span><strong>Greater Variety<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increased_Mobility\"><\/span><strong>Increased Mobility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Resolving_Imbalances\"><\/span><strong>Resolving Imbalances<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Safety\"><\/span><strong>Safety<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Workout_Lats_With_Dumbbells\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Workout_Lats_With_Dumbbells\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>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.\u00a0They also play a role in [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":50644,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[142],"tags":[],"coauthors":[122],"class_list":["post-50643","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-back-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Workout Lats With Dumbbells For Maximum Results - BetterMe<\/title>\n<meta name=\"description\" content=\"Wondering \u2605 HOW TO WORKOUT LATS WITH DUMBBELLS? \u27a4 This guide will give you an overview of the best exercises, programming tips and nutrition advice.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Workout Lats With Dumbbells For Maximum Results\" \/>\n<meta property=\"og:description\" content=\"Wondering \u2605 HOW TO WORKOUT LATS WITH DUMBBELLS? \u27a4 This guide will give you an overview of the best exercises, programming tips and nutrition advice.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1891207042.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/bcd1dd5ab366cc922d581a5474de5632\"},\"headline\":\"How To Workout Lats With Dumbbells For Maximum Results\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/\"},\"wordCount\":2099,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1891207042.jpg\",\"articleSection\":[\"Back Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">They also play a role in rotating the shoulder joint, helping to bring the arms closer together across your chest (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK448120\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span><span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n\\r\\n<h2><strong>1. Bent-Over Row<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The bent-over row takes <a href=\\\"https:\/\/betterme.world\/articles\/5-day-workout-split-for-women\/\\\">advantage<\/a> of the lats\u2019 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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To perform a bent-over row:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Hold a pair of dumbbells in an overhand grip with your palms facing towards you.\u00a0<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Bend your knees and lean forward at the hips until your torso is parall ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/\",\"url\":\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/\",\"name\":\"How To Workout Lats With Dumbbells For Maximum Results - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1891207042.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Wondering \u2605 HOW TO WORKOUT LATS WITH DUMBBELLS? 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How To Workout Lats With Dumbbells For Maximum Results - BetterMe","description":"Wondering \u2605 HOW TO WORKOUT LATS WITH DUMBBELLS? \u27a4 This guide will give you an overview of the best exercises, programming tips and nutrition advice.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/","og_locale":"en_US","og_type":"article","og_title":"How To Workout Lats With Dumbbells For Maximum Results","og_description":"Wondering \u2605 HOW TO WORKOUT LATS WITH DUMBBELLS? \u27a4 This guide will give you an overview of the best exercises, programming tips and nutrition advice.","og_url":"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1891207042.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/bcd1dd5ab366cc922d581a5474de5632"},"headline":"How To Workout Lats With Dumbbells For Maximum Results","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/"},"wordCount":2099,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1891207042.jpg","articleSection":["Back Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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.\u00a0<\/span><span style=\"font-weight: 400;\">They also play a role in rotating the shoulder joint, helping to bring the arms closer together across your chest (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK448120\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">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.\u00a0<\/span><span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n\r\n<h2><strong>1. Bent-Over Row<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The bent-over row takes <a href=\"https:\/\/betterme.world\/articles\/5-day-workout-split-for-women\/\">advantage<\/a> of the lats\u2019 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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To perform a bent-over row:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a pair of dumbbells in an overhand grip with your palms facing towards you.\u00a0<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and lean forward at the hips until your torso is parall ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/","url":"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/","name":"How To Workout Lats With Dumbbells For Maximum Results - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1891207042.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Wondering \u2605 HOW TO WORKOUT LATS WITH DUMBBELLS? \u27a4 This guide will give you an overview of the best exercises, programming tips and nutrition advice.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1891207042.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/shutterstock_1891207042.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/how-to-workout-lats-with-dumbbells\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Back Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/back-workouts\/"},{"@type":"ListItem","position":5,"name":"How To Workout Lats With Dumbbells For Maximum Results"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/bcd1dd5ab366cc922d581a5474de5632","name":"Jeremy Mukhwana","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd28a982c5050445eb4d45d1c7f0603","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","caption":"Jeremy Mukhwana"},"description":"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/50643","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=50643"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/50643\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/50644"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=50643"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=50643"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=50643"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=50643"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}