Exercising with dumbbells for lat muscles, can give you back a broader, more defined shape. There are many dumbbell lat exercises, and rows can be done with dumbbells. These exercises are extremely effective in strengthening and building the lats.
The lats are larger, thicker and V-shaped muscles on your back which are spread from shoulder to waist. Having big lats serve two main purposes: make you look big in sweaters and support your spine during deadlift, squats and bench presses.
However, there are many people who want to look aesthetic and want to build a V-shaped back, but unfortunately, they don’t have access to the gym equipment or don’t have time. So that’s why we bring you 8 best dumbbell lat exercises, which can be done at home with a pair of dumbbells and a bench. So, read the article till the end.
Table of Contents
Why Do You Train Your Lats with a Dumbbell?
Dumbbells are a great exercise equipment and it allows a great range of motion and helps you to train your lats. There are many dumbbell lat exercises that you can do to hit your latissimus dorsi muscle and build a stronger and desired back.
However, developing V-shape back is a bit difficult and dumbbell lat exercises are not effective and not enough for building a stronger back. You also need to incorporate barbell and machine exercises. But still, you can build strength and body composition.
8 Best Dumbbell Lat Exercises
Below are 8 best dumbbell lat exercises, and typically lat exercises involve a rowing or pulling motion. The below exercises show a variety of ways you can work the lat muscles using dumbbells. Keep in mind these are large muscles so you need to use heavier weight, depending on the exercises.
01. Dumbbell Bent-Over Row
The dumbbell bent-over row is a compound exercise that targets the entire back muscles, and this exercise is best for developing a V-shaped back.
In a small study published by the American Council of Exercise (ACE), they show that the bend-over exercise that works best for the lats among other 7 exercises.
How to perform:
- Stand upright with your feet shoulder-width apart, and hold dumbbells in each hand with an overhand grip, palms facing each other.
- Then, slightly bend your knees and push your hips back to lean forward.
- Keep your core tight and maintain a flat back. That’s your starting position.
- Now, pull the dumbbells straight up toward the sides of your chest, until you feel the full contraction in the back muscles.
- Hold the position for a second, and then slowly lower the weights in a controlled manner to the starting position.
- Do 13 sets of 8 to 12 reps.
02. Dumbbell Pull-Up Superman
Dumbbell pull-up superman is one of the best exercises that work on your lats and you can do with dumbbells at home. It is also strengthening your back muscles and improving your body posture.
How to perform:
- Lie on your stomach on the floor, with your arms extended straight in front of you and palms facing down, and keep your legs straight backward.
- Hold the dumbbell in each hand. That’s your starting position.
- Now raise your arms off the floor, assume a superman fly.
- Then, bring your elbows towards your chest until you feel the contraction in your back muscles.
- Hold the movement for a second, and then return back to the starting position.
- Do 3 sets of 10 to 14 reps.
- Use light weight dumbbells, so that you can feel comfortable to perform.
- Keep the movements slow and let your muscles fully engage.
03. Dumbbell Rowing (Single Arm)
The dumbbell rowing is a compound exercise that works on many muscle groups at once including your latissimus dorsi (lats). The dumbbell rowing is one of the best dumbbell lat exercises that you can do to activate your lats.
This exercise also works on core, delts, arms and it increases your strength and posture.
How to perform:
- Stand beside a flat bench and grab a dumbbell in your right hand in an overhand grip, place your left knee on a flat bench and left hand resting on the bench.
- Keep your right feet firmly on the floor beside the end of the flat bench.
- Now, pull the dumbbell up to your sides until it reaches chest level or until your upper arm is just beyond horizontal.
- Hold the position for a second, and then slowly lower it to the starting position.
- Do 3 sets of 8 to 12 reps.
04. Dumbbell I-Y-T Raises
Dumbbell I-Y-T raises are quite simple to perform. To perform this exercise, you need two dumbbells and an incline bench.
As the name suggests, there will be three steps. You need to make an “I” shape and second step “Y” and then finally “T” shape.
How to perform:
- Lie on your stomach on a 30-degree incline bench. Hold the light weight dumbbells in each hand and keep your arms straight just underneath your shoulder, palms facing inside.
- Fix your torso on the bench and place your feet properly on the floor.
- Now, to form the letter “I” raise your arms straight up until your arms reach forehead height. Hold the position for a second and then slowly return back to the starting position.
- To form the letter ”Y” raise your arms at a 45-degree angle while squeezing your shoulder blades together. Hold the movement for a second at the top and then slowly lower the dumbbells back to the starting position.
- To perform the final letter “T” raise your arms fully out to your sides until then form a 90-degree angle. Hold the position for second at the top and then slowly lower back to the start. That’s on rep.
- Do 3 sets of 8 to 12 reps.
05. Incline Dumbbell Lying Row
The incline dumbbell lying row targets the entire back and uses the lats as synergist muscles, and it is one of the best dumbbell lat exercises to do at gym.
Also, it allows you to target your lats muscles specifically and help you build a stronger back.
How to perform:
- First, set a bench at a 45-degree incline position.
- Keep a pair of desired weighted dumbbells on the ground underneath a bench.
- Lie face-down prone with your chest at the end of the bench and your arms are straight downward.
- Hold the dumbbells with a neutral grip with your palms facing each other.
- Engage your back muscles, pull the dumbbells up to your sides until your upper arm is just above horizontal.
- Hold the movement for a second and then slowly return back to the start.
- Do 2 to 3 sets of 10 to 14 reps with 60 to 90seconds rest between the sets.
06. Dumbbell Pull-Over
The dumbbell pull-over is a great exercise because it works multiple muscle groups at one time – your lats, chest, and the triceps. To perform this movement, you need to have a weighted dumbbell and flat bench.
How to perform:
- Lie on a flat bench and place your feet firmly on the floor, and hold the dumbbell with your hands. If you’re new to this exercise, start with a lighter weight.
- Keep your rams straight over your chest and palms facing each other. Keep your elbows slightly bent.
- Brace your core and engage your back muscles, and extend the weight back and over your head until your arms are fully extended, where your dumbbell is behind your head.
- Hold the position for a second and then slowly return back to the starting position.
- Do 2 to 3 sets of 10 to 14 reps.
- Keep the movements slow and let your muscles fully engage.
07. Renegade Row
The renegade row is a best exercise that targets your lats, bit of core and the lower body.
How to perform:
- Get into a plank position, with your hands on a pair of dumbbells in a neutral grip (palms facing each other). And your feet are about shoulder-width apart.
- Now, do a push-up. As you raise your torso, lift the dumbbell off the floor and row it.
- Then slowly return to the push-up position.
- Then, lift and row the other dumbbell.
- Alternative rowing each dumbbell up and down.
- Do 3 sets of 8 to 12 reps.
08. Dumbbell Deadlift Exercise for Lats
The dumbbell deadlift is a compound exercise that works on several muscles at once including that lats. Also, this exercise strengthens and tone your back muscles.
How to perform:
- Grab a pair of dumbbells with an overhand grip and hold them in front of your sides, and your feet placed shoulder-width apart.
- Push your hip back and slightly bend your knees, and lower your torso until it’s almost parallel with the floor.
- Lower the weight until your shin, and make sure to keep your back in a neutral position.
- Now, engage your lats, push into the floor through your feet to return back to the standing position.
- Do 3 sets of 08 to 12 reps.
How Do You Get Wider and Stronger Back with Dumbbells?
If you’re looking to build a wider, stronger and V-shaped back with dumbbells, then you need to incorporate the best dumbbell exercises for lats and traps. The above list of 8 best dumbbell lat exercises will help you to target your back muscles.
However, dumbbell exercises may not be as effective as other weight exercises like barbell and machine lat exercises. If you want to build a superior back, then you need to do the best compound back exercises at the gym for mass gain.
FAQs on Dumbbell Lat Exercise
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How to Warm-up Your Lats Before Training?
The lats are a larger muscle and require blood flow and activation before starting training. so, do some light weight lat exercises for activating your lat muscles, exercises for lat muscles activating like push-ups, pull ups, and some dumbbell rows.
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Do Push-Ups Work Lats?
The short answer is Yes, during push-ups, you will use your lats, traps, and abdominal muscles. so, push-ups are great for targeting your back muscles including your lats.
Conclusion
All the above dumbbell lat workouts are good for developing strength of your back muscles, including your lats. These exercises are not enough to build a stronger and wider back. If you have access to the gym, then combine with other barbell or machine lat exercises to develop a wider back.
Before starting any workout routine, speak with your personal trainer for a good workout routine.
Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below.
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