Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Ahhh, is there anything better than a nice set of wings?
And of course, by this, we're talking fully developed and well-built lats that protrude to the point of making it look as though you have wings. Development of your lats can say a lot about your training, either showing that you're faking your work in the gym or you're lifting some serious weight and know what you're doing.
In addition, your lats may be the most important muscle you can build, and spending time developing them will greatly improve your aesthetics. Everyone wants the V-taper, and the only way to achieve this is by having wide lats that protrude from your sides.
While many people may "train" the lats, often this means doing some lat pull downs and calling it a day. If this is you, you're missing out on some other great lat moves using dumbbells, which we're about to discuss in detail.
Table of Contents:
- What Are Your Lats?
- Lats Anatomy & Function
- Best Lat Exercises With Dumbbells
- Benefits of Lats Training
- Dumbbell Lat Workout
- Programming Lat Exercises
Thanks to these exercises, your back will finally look like a "V" rather than an "I."
What Are The Latissimus Dorsi Muscles?
Latissimus dorsi is the technical term for your lats. It's also why they're called "the lats" because "I'm training my latissimus dorsi muscles today" doesn't quite roll off the tongue.
Your lats are the biggest and strongest muscles in your upper body and are the primary movers for just about any pulling exercise. This fact alone makes it pretty obvious why you need to start taking your lat workouts seriously (if you're not already. If you are, good job!).
Lats Anatomy And Functions
The lats are a pair of broad, fan-shaped muscles that sit on the middle and lower back. When looking at the fan shape, the broad fan section sits along your spine and tapers upward until it turns into a thin section, the handle of the fan, which connects to your humerus.
The lats play a multitude of roles, with its primary function being to manipulate the arm in pulling motions. A list of the lat's role in biomechanics is as follows:
- Extension of the shoulder
- Adduction of the shoulder
- Depression of the shoulder blades
- Internal rotation
- Spine stability
- Extension and lateral flexion of the spine
What Are The Different Parts Of The Lat Muscle?
To be clear, the lats are a single muscle, so there aren't actually different "parts." However, due to its massive size and multiple origins, different movements will cause different areas to be trained differently.
With that said, we can divide the lats into the:
- Upper Lats: The upper lats are the top of your lat muscle, higher up on your back. To put the focus on training the upper lats, you want to perform rows using dumbbells or barbells, and to target them effectively, you want to pull the weight higher.
- Middle Lats: This is the largest section of the lats and is best hit using rows with a normal and wide grip.
- Lower Lats: The lower lats are easy to hit during rows. Instead of pulling your elbows up, concentrate on sweeping them down toward your hips. Further, use wide-grip pull-downs and lat pull-ins that cause you to pull your elbow inward. For more exercises, check out these 5 Best Lower Lat Exercises.
You can't truly isolate any part of the lat as they are one muscle. However, as seen above, you do need to use various grips and movements to hit each section of your lat muscle.
The 8 Best Lat Exercises With Dumbbells
I like to discuss the biomechanics of a muscle before going over the exercises because it's important to understand how a muscle functions in order to train it properly.
Now that you know what the lats are and their role in body movements, let's go over the best dumbbell lat exercises you can do.
1. Single Arm Dumbbell Row:
The first exercise on this list is the single-arm dumbbell row. This is a classic exercise and a favorite of many lifters, mainly because it's so effective. It's a move that uses the most fundamental movement pattern of the lats, pulling an object toward your body with shoulder extension.
In addition to training the lats with the dumbbell row, you'll also get a bit of an anti-rotation core workout as your body will want to rotate.
How to do a Single Arm Dumbbell Row:
- Set up a bench and dumbbell.
- Place your left knee on the bench along with your left hand. Plant your right foot on the ground and reach down to grab the dumbbell with your right hand using a neutral grip.
- Flatten your back and pull your shoulder blades back while keeping your torso parallel to the ground. This is the starting position.
- Allow your arms to drop slightly and pull your shoulders down. Next, pull your scapula back and pull the dumbbell up to the bottom of your ribs.
- When you pull, focus on pulling your elbow to the sky rather than pulling the dumbbell up. Once the dumbbell hits your ribs, lower it slowly. Switch sides.
2. Single Arm Dumbbell Row To Hips:
Single-arm dumbbell rows to hips are one of my favorite dumbbell exercises as it hits a part of the lats that are often ignored, or forgotten about: the lower ones. Everything about the setup is exactly the same as the dumbbell row, and even the execution is similar.
But, there is one tiny difference.
As the name implies, you will row back toward your hips instead of rowing up. To be clear, from the starting position, with your arm extended down, you will sweep your elbow toward your hips. This will activate the lower lats to a higher degree which helps not only fill out your lats but provide extra stability and protection to your spine.
How to do Single Arm Dumbbell Row To Hips:
- The setup is exactly like a normal dumbbell row with the knee and hand on the same side. Flatten your back and keep your shoulder blades pulled back.
- When ready, brace your core and perform a row. Instead of pulling the dumbbell up, pull it back toward your hips in a sweeping motion. Once you reach your full range of motion, let the dumbbell return slow and controlled.
- Continue for the prescribed reps and then switch sides.
3. Bent-Over Dumbbell Row:
Bent-over row variations are numerous and include the classic dumbbell row. What sets this apart from the single arm row is that you perform the bent-over row while bent over (who wudda thought?), which demands activation in your lower back to stabilize the spine.
While the erector spinae is generally associated with performing this move, the lats also play a major role, specifically in the lumbar spine.
How to do a Bent Over Dumbbell Row:
- Pick up two dumbbells while in the standing position and let them hang naturally by your side.
- Push your hips back slightly while keeping your torso straight, letting it drop. Try to get your torso parallel to the floor as much as possible. At the same time, let your arms drop naturally.
- From here, you will perform a row.
- Keeping your elbows tucked into your body, focus on pulling your elbow to the ceiling. Pull as high as possible and let the weights lower slowly.
4. Dumbbell Deadlift:
The deadlift trains the entire back, especially the lats. But, a big thing to note is that many people don't engage their lats during the exercise, which is crucial to performing it correctly (and building your back muscles).
During the dumbbell deadlift, you use your lats to perform shoulder extension (pulling your arms back) to keep the weights steady as well as stabilize the spine. Focus on a mind-muscle connection, ensuring your lats are activated throughout the exercise.
How to do Dumbbell Deadlifts:
- Pick up two dumbbells using a grip somewhere between a neutral and overhand grip. Push your hips back and lean forward, keeping your torso straight and scapula pulled back. Keep your feet shoulder width apart.
- Lower down until the dumbbells are around the mid-shin level or right before your form starts to break. Your dumbbells should be in front of your legs and not on the sides.
- Come up by driving your hips forward and keeping your arms pulled in.
5. Kroc Row:
The Kroc Row is also known as the "black sheep" of the dumbbell row variations. Why do we call it the black sheep? Because the Kroc row is performed using heavy weight and body movement to knock out high reps.
Made popular by Mathew Kroczaleski, these are one of the few exercises in which you are supposed to use body momentum to knock out reps.
Anyone who says you're "cheating" with the movement has obviously never felt their lats the morning after their first time performing the Kroc row. And no, I am not saying to cheat on your other exercises, but sometimes a little help with the right exercise can go a long way.
How to do the Kroc Row:
- Instead of performing this dumbbell row with your knees on a bench, try propping your hands on a firm structure. If no one is around, the dumbbell rack works great. Otherwise, use a bench or chair.
- Find a heavy dumbbell. You are going to "cheat," so it's supposed to be heavy. Something like a 5RM would probably be good for most people.
- Place your hand on the structure and step the opposite leg back. You want to be bent over so that your body is at least at a 45-degree angle, if not a bit farther.
- Let the dumbbell drop, and then use some body movement to powerfully thrust the dumbbell up as you pull. Focus on driving the elbow up rather than the dumbbell up.
- The dumbbell is heavy, but don't just let it drop. Stay in control as it's lowered.
6. Dumbbell Lat Pullover:
One of the few single-joint dumbbell lat exercises on my list is the infamous dumbbell pullover. You've likely seen this movement associated with chest training as well, as it, too, plays an important role in shoulder extension.
It is pretty cool that you train your lats and chest, opposing muscles, with the same movement. Regardless, while anecdotal, many trainees claim that dumbbell lat pullovers helped them reach the next level in lat development.
How to do the Dumbbell Pullover:
- Set up a flat bench. You can also use a chair, but it can get cramped.
- Lay down on the bench with your upper back muscles toward the edge of the bench. Some people prefer laying in a horizontal manner with their upper back on the bench while their torso and feet are off to the side, similar to a barbell hip thrust setup. Do whichever set-up works best for you and is most comfortable.
- Hold a dumbbell by using both hands to grab the head. Extend your arms so that the dumbbell is directly over your chest. This is the starting position.
- Keeping your arms slightly bent, allow the dumbbell to drop back behind your head. Go as far as you can with the dumbbell dropping, so it's at least slightly below your head.
- Slowly bring the dumbbell back to the starting position by focusing on driving your elbows forward.
7. Seal Row & Incline Seal Row:
Seal rows are the antithesis of the Kroc row as it demands strict form. The dumbbell seal row is performed by laying face down on a bench with your feet off the ground. If you feel unstable, you can place your feet on the ground to help stabilize yourself but don't use them to push or help generate force.
The primary goal of the seal row is to mitigate any type of body movement so as to isolate the lats and other back muscles. While it's a compound exercise, we like using lighter weights and a mind-muscle connection to target the lats.
I'm including directions below for both the seal row performed on a flat bench and an incline seal row (incline dumbbell lying row) performed with an incline bench. Both are awesome dumbbell lat exercises, and you should do both by rotating their use.
How to do the Seal Row & Incline Seal Row:
- Set up a bench and a pair of dumbbells. Lay down face first. If you have long arms, you may need to place the bench on weights to raise it. If that's not possible, you'll need to do an incline seal row.
- Place your feet either on the bench or off to the side if you need. Keep your arms straight, letting them hang free.
- Pull the dumbbells up by pressing your chest into the bench while pulling your elbows to the ceiling. Focus on pulling your scapula together throughout the movement.
- Continue pulling until the dumbbells reach your torso. Squeeze your lats and slowly let the dumbbells lower.
- When doing incline seal rows, set the bench at an angle. From here, everything else is performed the same way. As you're on an incline, you'll naturally perform a low row similar to a dumbbell row to hips.
8. Helm's Row:
The Helm's row is a version of the row that would happen if a bent-over row and seal row had a baby. Made popular by the sports science communicator Ed Helms, PhD, CSCS, the Helms row is performed by leaning over and resting your chest on an incline bench, which mitigates your body movement and isolates the back muscles.
How to perform Helm's Row:
- Set up an incline bench so that it's on a 45-degree angle and two dumbbells.
- Get behind the bench in the standing position while facing it. Bend down and pick up the dumbbells. Lean forward by pushing your hips back slightly and letting your torso drop until your chest rests on the back of the bench. Your arms should be able to hang down to the side freely. Adjust your position as necessary.
- Using a neutral grip, pull your elbows up to the ceiling.
Various Hand Grips To Use
For the majority of lat exercises, you can (and should) switch up your grips and pulls. Some examples include:
- Wide Pull
- Neutral Grip
- Overhand Grip
- Underhand Grip
- Pull to Hips
- Pull to Ribs
Benefits Of Training Your Lats
Training your lats is an extremely important part of anybody's workout split. By including effective lat exercises in your training, you will build up one of the most important muscles in the body.
Having strong, fully developed lats will provide a plethora of benefits, including:
1) Improves Aesthetics:
A V-shaped torso is one the most defining physical characteristics of a man, even greater than a 6-pack, in my professional opinion. Only a man who has spent some serious time in the gym training hard can develop a V-shaped torso.
This aesthetic is gained through a mixture of having developed shoulders and fully developed lats. By "full-developed", I mean lats with muscle mass from the arms, all the way down to the lower lats.
2) Builds Pulling Strength:
The lats are your primary pulling muscle, which is one of the body's fundamental movement patterns.
What's unique about the lats is that they involve both vertical and horizontal pulling. This makes it imperative to build both muscular strength and mass.
3) Improves Spine Stability:
The lats play an important role in stabilizing and supporting your spine. Seriously training your lats and back is one of the best things you can do to maintain a healthy body that's injury free.
By training all parts of your lats, you will build muscle mass and strength along the spine, which will help protect it and mitigate the risk of injury.
The Best Dumbbell Lat Workout
Okay, you've got the exercises, a good foundation of the lat muscles' anatomy and functions, and you know the benefits of training your lats. Next, I'm going to provide you with a great dumbbell lat workout.
If you have access to other equipment, I strongly advise you to follow the second workout listed, as it includes a bar for pull-ups ad a machine for the lat pull.
Dumbbell-Only Lats Workout Routine:
|
Exercise |
Sets |
Reps |
|
Dumbbell Deadlift |
4 |
6-8 |
|
Bent Over Row w/ Dumbbells (Underhand, Pull to Hips) |
3 |
6-8 |
|
Kroc Row |
3 |
12-20 |
|
Incline Seal Row |
3 |
8-10 |
|
Single Arm Row To Hips |
3 |
8-10 |
|
Helms Row With Wide Pull |
3 |
12-15 |
|
Dumbbell Pullover |
3 |
12-15 |
Dumbbell, Pull Up Bar, Lat Pull Down Workout Routine:
|
Exercise |
Sets |
Reps |
|
Dumbbell Deadlift |
4 |
6-8 |
|
Wide Grip Lat Pulldown |
3 |
8-10 |
|
Bent Over Row With Dumbbells |
4 |
6-8 |
|
Kroc Row |
3 |
10-12 |
|
Lat Pull-In |
3 |
8-10 |
|
Seal Row With Wide Pull |
3 |
12-15 |
|
Dumbbell Pullover |
3 |
12-15 |
How To Progress With Dumbbell Lat Exercises
There are a ton of lat exercises, meaning you can always find new exercises to put in your training. I recommend using any workout program for 4-6 weeks minimum before switching. Really, you don't need to change until your training begins to stall, and you're having trouble progressing.
When this happens, you can simply switch out exercises that are similar. For example, alternate using different grips and pulls. Or, instead of using the Helm's row, use a seal row.
A renegade row, which is when you hold a high plank position and row a weight up, is another exercise I didn't mention in this article that would work well in a lat routine. The key to progressing is always striving to move forward and make the necessary changes.
The Best Dumbbell Lats Exercises: Final Takeaways
As you're performing these moves, something important to keep in mind is that most dumbbell lat exercises will hit just about every muscle in your back. For example, whenever your scapula is pulled together, you're training your traps and rhomboids.
During the bent-over row, you're also training the erector spinae. The point is that these exercises will still train other muscles in the back too. At the end of the day, your main concern with training the lats is to utilize different grips and pulling motions.
Your lats are huge, and so they need these various angles of resistance. Follow my advice, these exercises, and this workout, your lats will grow, and they will look massive!
Looking for more great lat routines? Check out our article on The Best Lat Workouts For a Bigger, Stronger Back!
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Garett Reid
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