Even in case you skipped Latin class or missed boarding school altogether, most lifters within the gym are acquainted with their lats — the big, fan-shaped muscle that occupies most of your back. This is sensible because “latissimus dorsi” translates to “broadest muscle of the back side.”

Well-developed lats enhance the breadth of your physique by filling the space between your rib cage and arms. The lats support your low back and transmit energy between your hips and shoulders during athletic endeavors.

Finally, the lats are massive contributors to upper body pulling strength. Whether hoisting yourself over a wall at an obstacle course race or drawing in an opponent during a grappling sport, the lats are as useful as they’re aesthetic.

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All of us need a powerful, substantial set of lats. You may already train them with pull-ups and pulldowns. Sure, those are great, but there’s an assortment of effective lat exercises that only require just a few dumbbells. Listed here are the most effective dumbbell exercises to hit your lats.

10 Best Dumbbell Exercises for Lats

Bent-Over Dumbbell Row

Sometimes the only exercise is probably the most effective. The bent-over dumbbell row delivers a heavy training stimulus to the lats and other muscles of the back while reinforcing hip hinge mechanics. The truth is, the bent-over row shows comparable low back extensor muscle activity to the Romanian deadlift (RDL). (1)

Unlike the barbell row, which is traditionally performed with an overhand grip on a straight bar, the dumbbell version allows an elbow-friendly neutral forearm rotation. To higher goal the lats, pull your elbows straight back out to the side. (2)

How you can Do the Bent-Over Dumbbell Row

Stand upright while holding a dumbbell in each hand. Bend forward on the hips and keep a slight bend in your knees. Allow the dumbbells to hold out of your straight arms, slight in front of your knees.

Row each dumbbells toward the underside of your ribcage by pulling the elbows and shoulders back. Keep your trunk at a relentless angle to the ground. Don’t jerk your upper body up and all the way down to move the load.

Advantages of the Bent-Over Dumbbell Row

• Maintaining the hip hinge (bent forward) position trains your glutes and spinal erectors when you row. (1)(3)
• Rowing from the bent-over position requires greater spinal stiffness, which can make the bent-over dumbbell row an excellent accessory exercise for those training to enhance their deadlift. (3)
• Depending in your flexibility, the bent-over dumbbell row can also provide the bonus effect of a gentle hamstring stretch.

Single-Arm Dumbbell Row

Closely related to the bent-over dumbbell row, the single-arm dumbbell row lets you adopt a big stance and brace your off-side arm in your leg.

Tasked with managing just one dumbbell at a time, you’ll be able to focus attention on the goal muscles including the lats, teres major, rhomboids, middle trapezius, and posterior deltoids (upper back muscles). Specializing in the mind-muscle connection has been shown to be helpful for engaging the lats. (4)

How you can Do the Single-Arm Dumbbell Row

Begin with one dumbbell on the ground. Take a staggered stance together with your front foot next to the dumbbell. Your working arm will likely be opposite your front foot — left foot forward together with your right arm working, and vice versa.

Lean forward and brace your non-working forearm in your front thigh. Grab the dumbbell together with your working arm and row the dumbbell toward your back hip. Maintain a neutral grip together with your palm facing your front leg. Lower the load to a full stretch, nearly reaching ankle-level.

Advantages of the Single-Arm Dumbbell Row

• Rowing one arm at a time together with your off-side forearm supported in your thigh helps lock in good form by discouraging hip extension.
• Unilateral (single-arm) rowing with off-side support is less complicated on the low back. It reduces lumbar erector muscle activity and sure decreases extension forces and shear forces experienced by the low back. (5)

Dead-Stop Dumbbell Row

Consider the dead-stop dumbbell row as a relative of the barbell-based Pendlay row. Like its more popular sibling, each repetition is performed from the ground, which builds raw strength at long muscle lengths.

And just like the Pendlay row and the bent-over dumbbell row, discussed above, the exercise requires deep hip flexion and adequate hamstring flexibility. But unlike the bent-over dumbbell row, which might tax the lumbar region, the dead-stop dumbbell row offloads the low back between each repetition while the load is reset on the bottom.

How you can Do the Dead-Stop Dumbbell Row

Stand with two dumbbells barely outside of your toes. Assume a deep hip hinge position, bent on the waist, together with your back as straight as possible.

Grab the dumbbells and row them alongside your thighs toward your ribs. Lower each weights to the bottom and permit a “dead-stop” on the ground between repetitions. Pause momentarily to unload the weights, without loosening your grip, before initiating the following rep.

Advantages of the Dead-Stop Dumbbell Row

• Since the dead-stop dumbbell row begins and ends in a stationary position on the ground, it interrupts the stretch-shortening cycle (SSC) and eliminates the stretch reflex. This decreases momentum and increases muscle recruitment.
• The dead-stop makes the movement more strict by dissuading the usage of passive recoil from muscles and other connective tissues. This makes the exercise tougher and can make it easier to to construct starting strength, or strength off the ground.
• As a bonus, dead-stop exercises are sometimes extremely joint- and tendon- friendly, likely attributable to more gradual loading rates and lower absolute loads required for a training effect.

Cross-Bench Dumbbell Pullover

A trademark of the “Golden era” of bodybuilding, the pullover has seen cycles of recognition and disuse. Together with straight-arm cable pulldowns, the pullover is a rare “isolation exercise” targeting the latissimus dorsi.

The lats are able to moving the shoulder through a really long range of movement. (6) While rows train the lats through a big a part of the extension range of motion, the cross-bench dumbbell pullover trains shoulder extension from end-range (overhead position).

Peak resistance within the pullover is encountered when your arms are fully overhead, parallel to the bottom. That’s when the latissimus dorsi muscle fibers are at their longest length. Training the lats at long muscle lengths is useful for constructing muscle mass. (7)

How you can Do the Cross-Bench Dumbbell Pullover

Support your shoulder blades on a flat bench and bridge your hips to maintain a straight line out of your knees to your shoulders. Begin with one dumbbell in each hands supported above your face. Lower the load “overhead” behind you until you’re feeling a powerful stretch across your lats and chest.

Pull the load back over your brow. Stop before your arms are vertical to keep up tension, and repeat. Keep your elbows in a set, barely bent position and turned barely outward throughout the exercise.

Advantages of the Cross-Bench Dumbbell Pullover

• By keeping your elbows barely bent and flared outwards throughout, you’ve locked yourself right into a position where the dumbbell applies resistance to shoulder extension and internal rotation. Each are actions of latissimus dorsi, resulting in increased muscle recruitment.
• The cross-bench dumbbell pullover requires isometric contraction of the gluteus maximus. Not only will you get bonus “glute work,” but contraction of the glutes may very well enhance tension on the lats. Force transmission occurs between the glutes and lats via the thoracodorsal fascia, a sheet of connective tissue within the small of the back to which each muscles attach. (8)(9)

Kroc Row

Some exercises are good for going heavy and others are great for prime repetition sets. The Kroc row is designed for each. Dust off the largest dumbbell you could find and think about using a lifting strap. Aim for a minimum of 15 reps per set.

Although the Kroc row encourages a small amount of body English to maneuver the load and get the reps, be disciplined here. Excessive trunk extension or rotation recruits more muscles that will not be the goal of the exercise. To maintain the concentrate on the lats, the vast majority of work should be done by the shoulder.

How you can Do the Kroc Row

Setup much like a single-arm dumbbell row, in a split stance with a dumbbell near your front foot. Brace your off-hand on a sturdy bench or on the top of a dumbbell rack — don’t be the person blocking a row of dumbbells, set as much as the side of the rack.

Strap in to the dumbbell, brace hard together with your off-hand, and speed up the dumbbell up toward the surface of your lower lower ribs. A small amount of leg drive is appropriate. Lower under control and repeat for prime reps.

Advantages of the Kroc Row

• Although the Kroc row is decidedly a lat-building exercise, it allows hearty contribution from the upper traps. The recruitment of this powerful muscle lets you move more weight for higher reps.
• The Kroc row provides a novel opportunity for heavy loading and “controlled aggression” during your training. It’s the type of exercise that makes you must crank up the quantity in your favorite lifting music.

Three-Point Dumbbell Row

The lats act totally on the shoulder with minor contributions to trunk extension and rotation. (10) Emphasis on the word “minor.” If you happen to are fighting keeping true form or experiencing low back fatigue in the course of the bent-over dumbbell row or other standing variations, then it’s time for a unique variation. The three-point dumbbell row could also be ideal.

It’s sometimes considered the “default” approach to performing a dumbbell row. It’s more supportive than either the single-arm dumbbell row or Kroc row since it requires a big, stable base for moving serious weight with clean form.

How you can Do the Three-Point Dumbbell Row

Begin with a dumbbell on the ground next to a flat bench. Place your off-side knee, shin, and palm on the flat bench. Set your other foot a cushty distance out of your hips and keep the foot flat on the ground.

Maintain a neutral spine position as you grab the dumbbell. Keep a neutral grip (palm facing your body) as you row the dumbbell toward the surface of your hip. Lower to a full stretch without touching the ground, and repeat for reps.

Advantages of the Three-Point Dumbbell Row

• In comparison with standing variations, the three-point dumbbell row takes significant tension off the low back and hamstrings.
• You’ve unofficially claimed the bench as your designated recovery zone between hard sets. Push your sets hard enough and also you’ll need it.

Bird Dog Row

The bird dog exercise is a standard rehab and performance exercise that trains “rotary stability,” or the flexibility to get well from challenges that might are inclined to rotate your shoulder girdle, spine, or hips. (11) It’s performed on the bottom in an “all fours” position with support from just one hand and the alternative leg.

Take this difficult position, move it on top of a flat bench, and add a row. Now, you may have a dynamite exercise that integrates the lats and core.

How you can Do the Bird Dog Row

Start with a lightweight dumbbell (roughly 20-30% of what you’d use for a single-arm row) placed on top of a flat bench.

Setup together with your working-side knee and off-side hand on the bench, and your off-side leg prolonged behind you. Brace your midsection and stabilize your entire body. Row the dumbbell with a neutral-grip to the surface of your lower ribs. Deal with stopping any rotation of your hips, pelvis, or spine as the load moves.

Advantages of the Bird Dog Row

• Unilateral dumbbell rows have shown greater muscle activity within the obliques than bilateral rows, cable rows, and machine rows. (5) This variation will hit the obliques even harder than other single-arm rows attributable to the narrow base of support. (11)
• The bird dog row requires the bottom weight dumbbell to be difficult and effective, making it an appealing exercise for “light” or recovery workouts or periods of injury rehabilitation.

Bench-Supported Dumbbell Row

Although standing dumbbell row variations may look easy, they’re notoriously subject to sloppy form. The bench-supported dumbbell row, sometimes called the chest-supported row, restricts the work to only your shoulders to higher goal the lats. (2) (10)

Because your lower body is basically faraway from the equation and the bench provides rock-solid stability, that is some of the strict and muscle-focused row variations.

How you can Do the Bench-Supported Dumbbell Row

Set an adjustable bench to 45-degrees. If you may have long arms, you might have to elevate the bench to keep up the identical angle. Using a better incline will shift focus off the lats and onto the traps and upper back musculature.

Hold two dumbbells and lie chest-down on the bench. The weights mustn’t reach the ground when hanging down straight. Row each dumbbells by pulling your elbows up and alongside the bench. Keep a neutral forearm orientation throughout the exercise.

Advantages of the Bench-Supported Dumbbell Row

• The bench-supported dumbbell row eliminates the usage of “body English” within the hips or trunk to cheat the weights up.
• Bench-supported rowing has been shown to end in reduced low back muscle activity, which could also be helpful for those trying to spare the low back in training— say, to organize for an imminent deadlift session — or to dump the low back within the case of injury. (2)

Dumbbell Prone Bench Pull

Even though it often takes a backseat to the bench press, the bench pull is a trademark of athletic training and testing. The explanation? It’s a pure expression of horizontal pulling strength.

The dumbbell version of the bench pull, sometimes called a seal row, alleviates a number of the difficulties related to the barbell version. Most notably, the potential for a shortened range of motion when the barbell hits the underside of the bench.

If you happen to would not have a dedicated bench pull/seal row station, you’ll be able to easily assemble one with a flat bench and a number of other plates or aerobic steps. Nevertheless, be certain your setup is secure and at an appropriate height. To make sure a full range of motion, the bench should be high enough to avoid reaching the ground within the stretched position.

How you can Do the Dumbbell Prone Bench Pull

Lie in your belly on top of the bench with a folded towel under your brow to keep up proper neck alignment. Retrieve the dumbbells from beneath the bench by fastidiously leaning to all sides and grabbing them.

Row each weights toward your lower ribs together with your palms facing one another. Keep your arms and the dumbbells near the bench, not angled away.

Advantages of the Dumbbell Prone Bench Pull

• The prone position dissuades compensatory actions akin to “shrugging” in the course of the row, which could otherwise rob tension from the lats.
• The setup provides support to all the spine and head, significantly reducing strain on the spine. You may even find the stretched position comfortable for a moment.

Dumbbell Pull-Up Drop Set

The pull-up isn’t technically a dumbbell exercise, but I’m including it here under the pretense that it could actually be loaded with a dumbbell. A cop-out? Probably, however the pull-up is just too effective as a lat-builder to neglect.

It’s likely the latissimus dorsi is best trained at long muscle lengths. (7) Except for the dumbbell pullover, which has a really small effective range of motion, no exercise on this list compares to the pull-up for the aim of coaching the lats at long muscle lengths.

If you happen to’re strong and may perform several body weight pull-ups with good technique, you’ll be able to load the pull-up heavier by locking a dumbbell between your legs. If you happen to’re up for a serious challenge, perform your dumbbell pull-ups with the drop set technique.

How you can Do the Dumbbell Pull-Up Drop Set

Hold a comparatively light dumbbell between your ankles, begin performing pull-ups with a neutral or, if available, rotating grip.

Whenever you approach muscular fatigue and can’t perform one other full repetition with good form, release the dumbbell on the ground and immediately proceed to perform pull-ups until you approach muscular failure again.

Advantages of the Dumbbell Pull-Up Drop Set

• In comparison with hanging weights from a dip belt in your pull-ups, using a dumbbell is less complicated to quickly jettison during a drop set.
• Pull-ups could be used to coach shoulder extension by utilizing a shoulder-width grip or adduction when using a large grip. Each are actions of the latissimus dorsi, resulting in increased muscle recruitment and growth stimulus.

The Latissimus Dorsi Muscles

All ten exercises on the list are effective for training the lats because they load or provide resistance to at least one or more of the actions of latissimus dorsi. The latissimus dorsi primarily acts to increase the shoulder, drawing your arm back toward your body as during rowing. (10)

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The latissimus dorsi also adducts the shoulder, drawing your arm toward your midsection as during performance of a wide-grip pull-up or pullover. (10) Secondarily, the lats contribute to internal rotation of the shoulder. The lat muscles even contribute to low back extension and rotation, albeit, these contributions are small. (10)

Average gym-goers can simply plug a number of of the exercises into their training plan, perform their sets, then rest assured they’ve “hit their lats.” Bodybuilders and physique-minded lifters typically divide their back workouts upper body pulling into horizontal pulling and vertical pulling. Consider all of the row variations on this list as horizontal pulls, while the pull-up and pullover are vertical pulling.

As a result of the biomechanical differences between these movement patterns, it could be prudent to incorporate no less than one from each category during your weekly lifting routine.

How Often and How Much Should You Train Lats?

Start training your lats frequently and also you’ll notice remarkable things. Clothes begin to suit higher, your major compound lifts (just like the squat, bench press, and deadlift) start feeling safer, and also you develop mind-muscle connection to the growing slabs of muscle in your flanks. But how often must you hit lats for optimal results? And the way much attention should the lats receive?

While there may be loads of nuance to programming, an easy method to plan training frequency is to find out the goal weekly total set volume for the muscle or muscle group. Then, work backwards by allocating those sets into your weekly workout split.

For already-fit individuals who wish to construct more muscle, experts recommend a minimum of 10 sets per muscle group per week is best. (12) More weekly sets (i.e. 20 or more) may offer additional advantages provided the lifter progressively builds to that volume over time. (12) If you happen to are dead-set on improving your lats, a better volume “specialization” program could be very effective, but again, that volume should be built progressively over time.

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Next, take your favorite lat exercises and allocate your goal variety of weekly sets to every exercise. For instance, a moderately experienced lifter might aim for 14 sets per week targeting the lats. If this lifter prefers bent-over dumbbell rows, dumbbell prone bench pulls, and pull-ups, the allocation could also be 4 sets of dumbbell rows, 4 sets on the prone bench, and 6 sets of pull-ups.

Now, if this lifter uses a push/pull/legs split and trains six days per week, those exercises could be distributed across the 2 separate pulling sessions. If the lifter trains with an entire body routine three days per week, the exercises could be distributed across all three workouts, one exercise per session.

Be thoughtful whenever you plan your lat training. For instance, 4 sets of bent-over dumbbell rows won’t be the most effective selection the day before or the day after a heavy deadlift session attributable to cumulative lower back strain.

How you can Progress Your Lat Training

Intensity (weight) and volume (sets and reps) should be progressed for long-term gains. An easy strategy for progressing intensity is the “two- for two- rule.” Once you’ll be able to hit two or more repetitions greater than your repetition goal in the ultimate set for 2 consecutive workouts, it’s time to make use of a heavier dumbbell. (13) To progress volume, add one or two sets for every exercise every month.

[Related: How to Do the Chin-Up for Bigger Arms and a Stronger Back]

Nevertheless, these progression methods won’t remain effective perpetually. After two or three months, or when your progress stalls, take a deload. Come back stronger and to a latest program with subtle variations. Change up a number of the lat exercises and begin with a rather lower set volume and better intensity than your previous baseline.

How you can Warm-up Your Lats

Complete a warm-up to prime your body for the dumbbell lat workout. Organize the warm-up in two parts: the final warm-up and the precise warm-up. Five minutes of cardio will suffice for the final warm-up. This activity serves to extend body temperature and promote general movement.

Although any form of sunshine aerobic exercise works, an exercise that involves the upper body is preferable. Ideas include the rowing ergometer, ski ergometer, air bike, elliptical, or jump rope.

Credit: Dr. Merrick Lincoln

For the precise warm-up, start with the exercise that provides you the most effective connection together with your lats — the movement that lets you “feel” them most. It will vary from individual to individual based in your leverages, your experience, and your mind-muscle connection.

Complete two or three sets of eight to 12 repetitions using dumbbells lighter than your working weight. Incrementally increase the resistance as you’re employed through your warm-up. Depending in your level of strength, the pull-up won’t be the most effective exercise to start out with unless you may have access to a pull-up assist machine or resistance bands to counterbalance your body weight.

Dumbbells Give You Wings

By surface area, the latissimus dorsi is the biggest muscle of the body. (6) It’s not surprising that well-developed lats give your back the looks of more size. Train them frequently and progressively, ideally while eating a slight calorie surplus, and also you’ll notice wings of muscle filling in beside your ribcage. These “wings” won’t will let you fly, but I believe walking around with them will make you’re feeling almost nearly as good.

References

1. Lane, C. L., et al. (2019). Comparison of the firefighter candidate physical ability test to weight lifting exercises using electromyography. Work, 62(3), 459-467.
2. García-Jaén, M., et al. (2021). Electromyographical responses of the lumbar, dorsal and shoulder musculature in the course of the bent-over row exercise: a comparison between standing and bench postures (a preliminary study). Journal of Physical Education and Sport, 21(4), 1871-1877.
3. Fenwick, C. M., et al. (2009). Comparison of various rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. The Journal of Strength & Conditioning Research, 23(5), 1408-1417.
4. Snyder, B. J., & Leech, J. R. (2009). Voluntary increase in latissimus dorsi muscle activity in the course of the lat pull-down following expert instruction. The Journal of Strength & Conditioning Research, 23(8), 2204-2209.
5. Saeterbakken, A., et al. (2015). The effect of performing bi-and unilateral row exercises on core muscle activation. International Journal of Sports Medicine, 94(11), 900-905.
6. Gerling, M. E., & Brown, S. H. (2013). Architectural evaluation and predicted functional capability of the human latissimus dorsi muscle. Journal of Anatomy, 223(2), 112-122.
7. Ottinger, C. R., et al. (2022). Muscle Hypertrophy Response to Range of Motion in Strength Training: A Novel Approach to Understanding the Findings. Strength & Conditioning Journal, Advance online publication. doi: 10.1519/SSC.0000000000000737
8. Santana, J. C., et al. (2015). Anterior and posterior serape: The rotational core. Strength & Conditioning Journal, 37(5), 8-13.
9. do Carmo Carvalhais, V. O., et al. (2013). Myofascial force transmission between the latissimus dorsi and gluteus maximus muscles: an in vivo experiment. Journal of Biomechanics, 46(5), 1003-1007.
10. Bogduk, N., et al. (1998). The morphology and biomechanics of latissimus dorsi. Clinical Biomechanics, 13(6), 377-385.
11. Clemente, P. C., et al. (2022). Perceived exertion, postural control, and muscle recruitment in three different quadruped exercises performed by healthy women. Frontiers in Physiology, 1630.
12. Schoenfeld, B., et al. (2021). Resistance training recommendations to maximise muscle hypertrophy in an athletic population: Position stand of the IUSCA. International Journal of Strength and Conditioning, 1(1), 1-30.
13. Sheppard, J.M., & Triplett, N. (2016). Program design for resistance training. In: Haff, G., & Triplett N., (Eds.), Essentials of Strength Training and Conditioning (4th ed., pp. 459). Champaign, IL: Human Kinetics.

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