The lats stretch across the width of the middle and lower back on each side and dumbbell lat exercises can increase engagement of these muscles to provide muscle mass, strength gains and a thick back that will provide that coveted V-taper look.1
While the thickness of the lats can be targeted through side-to-side movements, the up-and-down trick can help widen the back more than side-to-side movements (like rows) alone.
For this reason, we’ll cover the anatomy of the lats to full understand this phenomenon, tips to maximize lat gains, a full list of 14 dumbbell exercises for the lats, and a full workout program that includes both side-to-side and up-and-down pull exercises.
Lat Anatomy & Function
The latissimus dorsi muscle is a large, flat muscle reaching from the rib cage to the back of the arms across one’s back, sitting just below the infraspinatus, teres major, teres minor on each side.2 Its name means “largest or broadest muscle of the back” and there is one lat muscle extending along each side of the body.
The lats are responsible for movement of the shoulders and provide the ability to extend, rotate, and flex. Lats also help with movement and extension in the lumbar spine.
Source: Pikx from Pexels3
Lats work with the teres major and pectoralis major (chest muscle) to bring the arm downward. Muscle activation during lat workouts often includes engagement of the teres major and even the anterior deltoid as well.4
Source: Science Photo Library via Canva.com5
Many compound lat workouts activate larger muscle groups including the brachialis, trapezius, rhomboids, biceps, and erector spinae, working together for basic movements such as dragging, throwing, rotating or raising the shoulder, and overhead arm motions.
14 Dumbbell Lat Exercises for Increasing Strength & Muscle Growth
All powerlifting and power building programs are likely to heavily incorporate lat training into upper body routines, but those trying to build muscle and gain strength or even powerlifting for mass may be surprised that dumbbell lat exercises can be even more effective at working the lats and adjacent muscles than machines or barbell lat routines.
Since dumbbells can be used both in compound exercises or for isolation and targeting of certain muscles, they’re a great addition or variation to traditional lat workouts and beginner routines such as starting strength.
By varying and progressing through angles, volume, and different muscles targeted, one can make impressive lat gains and increase both strength and muscle growth throughout the back and shoulders with these dumbbell exercises.
1. Kroc Row With Dumbbells
How To Perform: While holding a dumbbell in one hand, one should rest the knee opposite their raising arm on a bench. Leaning forward, they’ll then place the non-raising hand on the bench for support and the leg on the side of the raising arm will remain standing on the floor, with the knee bent and hips low.
Next, the lifter will tense their abdominal muscles and core, pull their shoulders down and back, using the legs and hips to initiate movement, and pull the dumbbell up to their side. Making a shrug motion will give the upper back the best activation.
After holding for a pause, they’ll lower the dumbbell alongside the bench as the shoulder rotates slightly forward. This is one rep.
Muscles Worked: Rhomboids, traps, biceps, posterior deltoids, forearms, erector spinae
Sets & Reps: 3 sets of 10-15 reps
Tips & Tricks: Rest between sets instead of between reps, and always ensure the back is not being rounded.
2. Dumbbell Seal Row
How To Perform: One doing the dumbbell seal row should lie flat on the bench, facing the floor, chin resting on the bench. The bench should be high enough off the ground that neither the lifter’s hands nor the weights touch the ground when the arms are relaxed beside the bench.
Separate the legs so they aren’t touching, then hold a dumbbell in each hand with arms relaxed down alongside the bench.
Lift the arms with elbows bent upward so that the dumbbells are next to the rib cage on each side, hold for a beat, and return arms to starting positions.
Muscles Worked: Lats, traps, anterior deltoids, forearms, biceps
Sets & Reps: 3-5 sets of 8-12
Tips & Tricks: Ensure the chin remains resting on the bench throughout the exercise, as this allows the neck to remain in a neutral position without too much strain.
3. Dumbbell Pendlay Row
How To Perform: With feet shoulder-width apart and dumbbells on the floor just in front of the feet, knees and hips should bend to bring the upper body parallel to the floor as one picks up both dumbbells with overhand grip.
While inhaling, one should simultaneously pull the weights up to the sides of the hips, keep their core engaged, and pull with their back muscles.
They should then lower the dumbbells slowly and in a controlled manner back to the floor on an exhale, letting the weights all the way down to the floor.
Muscles Worked: Lats, rhomboids, glutes, biceps, rear deltoids, hamstrings
Sets & Reps: 3-5 sets of 8-12 reps
Tips & Tricks: Leave a momentary pause between reps and be sure to lift with the back on each rep instead of rushing and trying to keep momentum rolling.
Starting from the floor on each rep ensures full muscle involvement.
4. Dumbbell Pullover
How To Perform: The dumbbell pullover is done on a weight bench with just one dumbbell. One should lay flat on their back on the bench, their head all the way to the end of the bench but not over (the head should be resting on the bench for support), knees bent, and feet on the floor.
Holding the dumbbell with both hands (elbows bent slightly), one should raise the weight up towards the ceiling above their chest.
On the inhale, they should move the weight slowly above and past their head until the dumbbell is aligned side-to-side with the head and torso, arms fully extended. The core and back should be fully activated and steady throughout the movement.
One should then exhale and bring the arms and dumbbell slowly back to starting position.
Muscles Worked: Rear deltoids, lats, teres major, pectorals, triceps
Sets & Reps: 2-3 sets of 10-15
Tips & Tricks: Do not extend the dumbbell past alignment with the head and bench; only go to this point and return.
Take 3-5 seconds going each direction in this exercise; do not rush.
5. Dumbbell Yates Row
How To Perform: Feet hip width apart and toes pointed forward or slightly outward, hold one dumbbell with underhand grip in each hand. Standing upright with weights falling at about thigh level, bend the torso and knees slightly or at about a 30 degree angle (not too far or lower back injury is likely).
The weights should be closer to knee level in this stance.
Activating the lats and dragging back at the elbows, bring the dumbbells up towards the body and lower abdomen in a smooth and controlled motion while contracting the lats.
Return to the original position all the while maintaining correct form and keeping the base strong.
Muscles Worked: Lats, traps, rhomboids, biceps brachii, posterior deltoids
Sets & Reps: 2-3 sets of 8-10 reps
Tips & Tricks: Keep the neck aligned with the rest of the body to avoid straining the neck or rounding the back.
One can get full results from this workout without bringing the weights all the way to touch their body. Focus more on form and muscle activation.
6. Single Arm Dumbbell Rows
How To Perform: Somewhat similar to the kroc row, the single arm dumbbell row will start the lifter off with a few more points of support. Place the non-raising hand flat on a bench directly under the shoulder for support, and the knee opposite the raising arm will rest on the bench as well.
The foot on the same side as the raising arm will remain on the floor, and one dumbbell should be held overhand.
Knees should be positioned just under the hips and the torso should be braced to maintain this stance and stabilization. While dragging the shoulders down and back, allow the arm holding the dumbbell to lower to a relaxed position towards the floor but keep the torso and back stable.
While exhaling, pull the weight up by dragging the back of the arm and bending at the elbow. One should pull the dumbbell up as far as they’re able to without losing a stable position or turning the torso.
Inhale while returning to starting position and keep the shoulder retracted and the spine and torso rigid.
Muscles Worked: Posterior deltoid, rhomboid, traps, biceps, lats, spinal erectors, forearms
Sets & Reps: 4 sets of 6-8
Tips & Tricks: Face a mirror to monitor any change in back and torso position, as it is very easy to bend or rotate the body in this exercise if not careful.
7. Renegade Row
How To Perform: Get into a plank position on the floor with dumbbells about shoulder-width apart on the floor.
With hands flat on the floor lined up with the shoulders and up on the balls of the feet, the body should form a straight line from head to heels with core activated and back tight. Feet should be about hip-width apart for support.
With an overhand grip, grab a dumbbell in one hand; note that body weight will shift slightly to the opposite arm when the hand is off the ground to grab the dumbbell, but the hips and spine should not twist whatsoever.
Pull the dumbbell up towards the chest by bending at the elbow and contracting the shoulder blade, exhaling on the lift. Lower the weight back to the starting position on the floor while inhaling, setting the dumbbell down before switching to the other dumbbell to perform the lift with the other arm.
Muscles Worked: Lats, rhomboids, triceps, quads, forearms, spinal erectors
Sets & Reps: 3 sets of 8-12
Tips & Tricks: This exercise already works muscles all over the body, but to target different muscles or really hone in on upper or lower lats, bring the dumbbell either lower or higher along the side of the body (up closer to the shoulder or down nearer to the hips).
Also, those doing this exercise should remember not to raise their butt in the air, rotate the hips, or drop/crane their neck.
8. Dumbbell Reverse Fly
How To Perform: Standing upright with feet hip-width apart, hinge at the hips and push back slightly, bending at the knees. With the chin up and a dumbbell in each hand (overhand grip), let the weights fall comfortably in front near the knees.
Using the lat muscles and squeezing the shoulder blades together, pull the dumbbells out and up to a T formation with the arms, directly out from each shoulder.
Exhaling on the way up and inhaling on the way down, hold for a pause at the shoulders before returning slowly to starting position; do not just let the arms drop.
Muscles Worked: Rhomboid, lats, rotator cuff, anterior deltoid, trapezius
Sets & Reps: Beginners–1 set of 10-15 reps; intermediate/advanced lifters can eventually work up to 2 or 3 sets.
Tips & Tricks: Do not allow the back to arch or bend forward; it should be rigid and keep all muscles engaged for stabilization and strength gains.
9. Dumbbell Block Pull
How To Perform: The dumbbell block pull is basically the dumbbell version of a rack pull, meaning the weights are simply elevated higher off the floor than in a deadlift. Start out with the dumbbells on blocks that come to about knee level.
Grab one dumbbell in each hand and, with both hands and feet about shoulder-width apart, bend the knees slightly and angle the back and torso about 45 degrees forward.
Hinging at the hips, lift the dumbbells, bring shoulder blades back and together, and contract the glute muscles at the top of the movement.
Slowly lower the weights back to their platforms or blocks.
Muscles Worked: Lats, erector spinae, traps, with minimal glute and hamstring activation
Sets & Reps: 3-5 sets of 8-12
Tips & Tricks: The weights starting out elevated allow for a more targeted workout of the lats and is also a great alternative for those with lower back, knee, or mobility issues who cannot perform a deeper movement.
10. Alternating Gorilla Row
How To Perform: Start with a wide stance and feet about 1.5-2 x shoulder width apart, one dumbbell on the floor in front of the feet.
Hinging at the hips to allow the upper body to bend down until the back is almost parallel to the floor, slightly bend the knees to reach down and grab the dumbbell in an overhand grasp with one hand. Feet should be flat on the floor.
Trunk rigid and back relatively flat, pull up through the back of the arm to bring the dumbbell to just below the side of the rib cage, squeezing the shoulder blade throughout the movement.
After lowering the dumbbell back to starting position on the floor, alternate by picking up the dumbbell with the other hand and working the other side of the body.
Muscles Worked: Middle and upper trapezius, lats, biceps, rhomboids, delts, and surprisingly much of the posterior chain during isometric holds in this position.
Sets & Reps: 3 sets of 15-20 reps (working both sides once counts as one rep)
Tips & Tricks: Keep the hips and back rigid and low throughout the entire movement without letting them rise towards standing position or rotate side to side.
11. Chest Supported Incline Dumbbell Row
How To Perform: With feet flat on the floor and torso and chest resting on the inclined bench at about 45 degrees, one’s head and neck should be taller than the bench, arms should start out hanging loosely by their sides, and one dumbbell in each hand (overhand grip) for the starting position.
Next, they’ll pinch their shoulder blades together while bringing elbows up on an exhale, raising the dumbbells to the rib cage.
Slowly return to the starting position while inhaling to complete one rep.
Muscles Worked: Lats, traps, rhomboids, teres major, teres minor, biceps
Sets & Reps: 4 sets of 6-10
Tips & Tricks: Keep the entire chest on the bench throughout and do not allow curvature of the back. If the back starts to curve, switch to a lighter weight.
12. Dumbbell Deadlifts
How To Perform: Feet hip-width apart and a dumbbell hanging at thigh level in each hand (overhand grip), ensure the back is rigid, shoulders pulled back and abdominal muscles activated.
Next, one should hinge back at the hips so the torso comes forward until nearly parallel to the ground with a slight bend in the knees.
Keeping the dumbbells close (a couple of inches) to the legs, pause a moment, then slowly return back to starting position.
Muscles Worked: Hamstrings, quads, traps, lats, erector spinae, abs, glutes
Sets & Reps: 3 sets of 12-15
Tips & Tricks: Be sure to hinge at the hip joint instead of just raising the chest up and lowering it down.
13. Bent Over Dumbbell Row (Two Arm)
How To Perform: With a dumbbell in each hand (overhand grip) and feet hip-width apart, slightly bend the knees and ensure hips and shoulders are in line. Keep the head and neck neutral.
With palms facing each other on the dumbbells as they hang loosely, keep the back straight while hinging at the hips to push the butt back until the upper body comes forward and the trunk is angled about 30-45 degrees. This will not feel natural or comfortable, so the legs will work harder to stabilize and maintain control.
Engage the lats and arms to pull the dumbbell up towards the hips along the outside of the thighs, elbows bent.
Rotate the shoulders slowly forward and extend the elbows to bring the weights back down to their starting point.
Muscles Worked: Biceps brachii, lats, erector spinae, ab muscles, posterior delts, traps
Sets & Reps: 2-3 sets of 8-12
Tips & Tricks: Keep hips back, tense the core, keep back flat, and don’t scale up weight too quickly to avoid injury.
14. Dumbbell Weighted Pull Ups
How To Perform: Place a dumbbell upright on the floor. Stand below a pull up bar and grab it with an overhand grip, hands just wider than shoulder-distance apart.
Lift feet off the floor until all body weight is hanging from the bar, grasping the dumbbell tightly and securely between the ankles. Activate the core muscles, pull the shoulders down and back, and exhale while dragging the entire body up with their back and shoulder muscles until their chin is just above the bar.
Elbows should be at the hips and shoulder blades should stay back and down.
With the chin still above the bar, inhale and slowly release in a controlled and smooth movement, lowering back down to starting position to complete one rep.
Muscles Worked: Forearms, lats, traps, erector spinae, chest muscles, abdominal muscles
Sets & Reps: 4 sets of 6-10
Tips & Tricks: Although many of these dumbbell lat workouts are very beginner-friendly, note that the dumbbell weighted pull ups should only be used by intermediate or advanced lifters and very carefully.
For safety, a dip or pull up belt is highly recommended over holding the dumbbell with one’s feet alone and also provides ease of use.
Tips To Maximize Lat Gains
For maximized lat gains, warm ups are crucial and during the workout itself, there are plenty of adaptations that can be worked into a routine for ultimate muscle mass and help achieve the V-taper.
Volume progression: This is vital to increasing muscle growth and strength and can be worked into any periodization program to ensure one doesn’t grow complacent or plateau. This is especially helpful for those on any structured schedule such as the 8 week powerlifting program.
With variable and progressive weight, angles, movements, and increasing reps and sets or workout frequency, the lats and other upper body muscles activated have to constantly adapt to these changes and grow in strength, versatility, and size along the way.
Volume landmarks for muscle growth should also become familiar to anyone working towards a stronger, wider, and thicker back, as knowing these landmarks can prevent one from slipping up and losing muscle mass or remaining stagnant.6
Isometric Holds: Another tip for lat gain maximization is to use isometric holds followed by eccentric focus on strength routines. While the concentric phase of a workout happens when the muscle (in this case, the lat muscle) contracts, the eccentric phase is the return to starting position when the muscle releases and lengthens.
Usually happening for a split second between the two is the isometric hold–the pause just after the contraction and just before the lengthening of the muscle.
Additionally, getting a full stretch at the bottom or top of the motion also elicits the most damage by offering a greater range of motion.
Controlled eccentrics: Although beginners usually focus on completing the motion in a seamless motion and keeping proper form, more experienced lifters may try to really hone in on the benefits of each of these phases of an exercise–specifically the isometric hold and the controlled eccentric component. Adding an extra second or two to both the isometric hold and then releasing through the eccentric phase in a delayed, slow, and controlled manner can make a world of difference in working the lats.
The added hold and heightened strain will fatigue the muscles more quickly, so anyone trying this method should keep in mind that they may not be able to complete as many reps or use as much weight.
Despite the great results made possible through volume progression, adhering to volume landmarks, isometric holds, and eccentric muscle contractions and their impacts, rest and recovery are still absolutely necessary–in fact, even moreso with this added workload and targeting.7
Deloading & Rest: Thankfully injuries are somewhat rare in lats and those who do injure their lats can often make a full recovery, but proper rest and deloading are still needed. A carb, fat, and protein-balanced powerlifting meal plan is also suggested for proper refueling while on a raising program.
Side-to-Side vs. Up & Down Lat Exercises & How Each Impacts Back Growth
side-to-side movements are often the go to for lat exercises, but incorporating up-and-down lifts are vital for boosting back growth and getting the most out of one’s lat muscles.
While nobody should drop their side-to-side routines or exercises from their workout, scaling back a bit and replacing some side-to-side lifts with more up-and-down attention may bring them a step ahead of the game. In fact, up-and-down pull exercises should be done more often than any side-to-side movements for expedited lat gains.
One reason for this is that side-to-side pull movements really don’t hit the upper outer lats nearly as much as up-and-down pull does.
A key factor to be aware of is that side-to-side pulls can provide back thickness, but working with up-and-down movements will really capitalize on peak muscle insertion throughout the lats and shoulders and provide a deep stretch that side-to-side motion simply can’t; this gives the illusion or aesthetic of a wider back in addition to thickness and can only be achieved with up-and-down pulls.
Despite up-and-down lat pulls usually being performed on a machine (such as lat pulldowns), there are some variations and adaptations that can work dumbbells into the mix and still get that up-and-down attention.
While side-to-side lat exercises with dumbbells include the dumbbell pullover, chest supported dumbbell rows, and single arm bent over rows, a couple dumbbell exercises that focus on up-and-down movements are the dumbbell deadlifts and the dumbbell shrugs.
One could also work up-and-down movements into more advanced powerlifting routines by implementing a up-and-down trick such as using a pulley or rope over a bar to provide the up-and-down direction, or even laying down next to a ledge such as on a bench to provide freedom of movement up-and-down. This may take some creativity, but the payoff is well worth the effort.
Incorporate Paddling, Raising & Dragging Exercises for Ultimate Lat Gains
A balance of these various types of lat exercises (paddling, raising, and dragging) allows for greater strength and stability throughout the muscle and surrounding areas of the back and shoulder, which can decrease the risk or likelihood of lat injuries.8 Without weaving all three movements into a regular back or upper body routine, parts of the lat muscle could be neglected and weakened.
Whether getting into powerlifting programs for beginners, intermediate powerlifting programs, or more advanced routines, a well rounded combination of back and shoulder exercises is key.
Row movements are characterized by rotation of the shoulder and deliver a full body workout by recruiting muscles from all over the shoulders, middle and upper back, and torso. Examples of pull exercises abound, but a few of those listed and described above include the renegade row, incline row, and kroc row.
While raising exercises for lats are often performed on machines or equipment such as in lat pull downs or deadlift–which engage the lats due to core stiffness–dumbbells can serve just as well here and can help to better target specific muscles if so desired. Raising exercises with dumbbells include the dumbbell deadlift and dumbbell block pull.
Lastly, pull exercises with dumbbells are good for working the entire upper back and lats. Some examples of pull routines are the dumbbell weighted pull ups, dumbbell reverse fly, and dumbbell pullovers.
If you want to add variety into your workout, dumbbell pullover alternatives might interest you.
Importance of Lat Strengthening
Though injuries are fairly uncommon in lats, they are possible and lat weakness is much more likely with the potential to lead to reduced range of motion in the arms. To reduce the likelihood of lat injury and prevent weakness, maintaining and gaining lat strength is paramount.
Source: StockLite via Canva.com9
The stronger the lats, the better stabilized other areas of the upper body will be–including the neck, back, shoulders, and the hips–and will reduce added strain, injury from compensation, potential pain and tight lats symptoms in these regions. PHUL muscle growth training would be a good consideration for those wanting to increase strength, muscle mass, and stabilization in the lats and upper body.
Stabilization plays a massive role in how the body functions; not just in workouts, but in basic activities and daily life. This highlights even more how crucial it is to either maintain strong lats or put in the effort to strengthen them.
Dumbbell Focused Lat Workout Program for a Wide & Thick Back
For maximized muscle growth to gain a wide and thick back, dumbbell lat exercises that combine both side-to-side and up-and-down movements will provide the best results. It is also recommended to incorporate both isolation exercises and compound exercises to really up the gains in strength and back size.
An effective and well-balanced lat workout for beginners follows:
Renegade Row Exercise
- Sets: 3
- Reps: 8-12
Dumbbell Deadlift Exercise
- Sets: 3
- Reps: 12-15
Dumbbell Pullover Exercise
- Sets: 2-3
- Reps: 10-15
Dumbbell Block Pull Exercise
- Sets: 3-5
- Reps: 8-12
Note, to progress with this dumbbell lat workout program, start on the lower end of set suggestions (11 sets) and work your way up to 20 or sets per day, 2x per week. If this is too easy, you can increase the weight but progressing the amount of sets even without increasing the weight is progress.
While upper back exercise routines already incorporate the lats, doing dumbbell lat exercises can give that added intensity and range of motion to escalate muscle growth and strength gains to the next level.10
Frequently Asked Questions
Which Routines Are Best for Targeting Lower Lats?
Pulling or moving the dumbbell at hip level, using an underhand grip on the dumbbells, and keeping one’s elbows in are all helpful additions to any routine that will help in targeting lower lats.
Can Lat Exercises Be Done at Home?
Yes, lat exercises can often be done at home, and dumbbells actually allow for much more mobility or home use than exercises done on a machine or with a bar. Due to the ease of use and low cost of dumbbells compared to other equipment, dumbbell lat exercises are very home or travel-friendly when it comes to a great upper body workout.
Are Lats Worked Enough With Dumbbells?
Although dumbbells are an incredible tool for gaining lat strength and size and allow for targeting muscles without causing muscle fatigue in adjacent muscle groups, lats can also benefit from a few workouts that dumbbells can’t give. For example, chin ups, pull downs, and seated rows are all well-known in powerlifting for lats but cannot be performed with dumbbells, so discretion and balance are important.
References
1Juan_Algar. “Sportsman doing dumbbell row.” Canva. Accessed 14 April 2023. <https://www.canva.com/photos/MADRbwEah2E-sportsman-doing-dumbbell-row/>
2Wikipedia the Free Encyclopedia. (2023, January 4). Latissimus dorsi muscle. Wikipedia. Retrieved January 21, 2023, from <https://en.wikipedia.org/wiki/Latissimus_dorsi_muscle>
3Pikx. “Man Flexing Muscle.” Canva. Accessed 14 April 2023. <https://www.canva.com/photos/MADyQ97A6RY-man-flexing-muscle/>
4Lehman, G., Buchan, D., Lundy, A., Myers, N., & Nalborczyk, A. (2004, June 30). Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study. National Institute of Health. Retrieved January 21, 2023, from <https://pubmed.ncbi.nlm.nih.gov/15228624/>
5Science Photo Library. “F017/1255.” Canva, 20 April 2019. Accessed 13 April 2023. <https://www.canva.com/photos/MADq3vbyn-k-f017-1255/>
6Baz-Valle, E., Fontes-Villalba, M., & Santos-Concejero, J. (2021, March 1). Total Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy: A Systematic Review. National Institute of Health. Retrieved January 21, 2023, from <https://pubmed.ncbi.nlm.nih.gov/30063555/>
7Hody, S., Croisier, J.-L., Bury, T., Rogister, B., & Leprince, P. (2019). Eccentric Muscle Contractions: Risks and Benefits. National Institute of Health. Retrieved January 22, 2023, from <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6510035/>
8Donohue, B., Lubitz, M., & Kremchek, T. (2017, August). Sports Injuries to the Latissimus Dorsi and Teres Major. National Institute of Health. Retrieved January 20, 2023, from <https://pubmed.ncbi.nlm.nih.gov/28125914/>
9StockLite. “Bodybuilder Showing Back Muscles.” Canva. Accessed 14 April 2023. <https://www.canva.com/photos/MACVcoY7QHI-bodybuilder-showing-back-muscles/>>
10Burgess, E., & Rappoport, A. (1993). Physical Fitness: A Guide For Individuals With Lower Limb Loss. Department of Veteran Affairs. <https://www.rehab.research.va.gov/mono/lowerlimb/back.pdf>