Lat exercises with dumbbells

Updated On: May 09,

The lats also play an important role in any strength training program , adds Rob Wagener , a NASM-certified personal trainer. While there are specific machines that focus on the lats at the gym — like the lat pulldown — you can always reach this area with a set of dumbbells , says Lalitha McSorley, PT, a physical therapist and personal trainer at Brentwood Physio. This is one of the most fundamental dumbbell exercises for the lats , says TJ Mentus , a certified personal trainer. Another option is the reverse fly, a move that targets the lat muscles by working them in an eccentric contraction, McSorley says. Want a challenge?

Lat exercises with dumbbells

There is a lot of information on building a broad back with recommendations for all sorts of exercises. One muscle group arguably has the most significant impact on how your back looks: the latissimus dorsi, commonly known as the lats. This article covers lats functions and anatomy, how to activate them, and 8 of the best dumbbell lat exercises to experiment with in your training. The lats, also known as the latissimus dorsi, refer to a pair of large, triangular muscles in the upper body 1. The latissimus dorsi muscles cover a significant portion of the middle and upper back and are responsible for many motions. Your lats run from below the shoulder blades, along both sides of the spine, and connect to the pelvis 1. The muscle originates from several points, including the ilium uppermost part of the hip bone and scapula, and inserts into the humerus large upper arm bone. Examples include pull-ups , pulldowns , and bent-over rows 2 , 3. Developing the lats is necessary for maximizing your back and pulling strength, improving your posture, and attaining the desired V-taper back. Dumbbells force both sides of your body to work independently, allowing for more balanced development. In contrast, barbell exercises train both sides simultaneously, which can cause your dominant side to take over and magnify any existing imbalances. Most dumbbell lat exercises offer an excellent range of motion, allowing you to stretch and shorten the muscle group effectively. For example, a dumbbell pullover stretches your upper back as you bring the weight behind your head and promotes an intense contraction at the top of each repetition. Create and log your dumbbell lat exercises with Hevy and track your progress. Dumbbells provide an impressive overload.

Bench-supported Dumbbell Row. Switch sides. Aerenhouts, D.

When you think of lat exercises, you probably think about deadlifts, pushdowns, or lat pull-downs. But, did you know you can use dumbbells to effectively train this muscle area? Rows are a popular example, but there are plenty of dumbbell pull exercises you can try today. There are plenty of benefits that come with using dumbbells to train your lats. The main benefit is that it allows each arm and hand to function independently from each other through the entire range of motion. This may also allow a greater level of muscle activation and contraction at the end of your range of motion.

Fact Checked By Jim Markus. Dumbbell lat exercises give you a great range to train the lats, which benefits anyone training in a home gym or a gym with limited equipment. If you're strengthening your lats, you'll want to add at least a couple of dumbbell exercises to your routine. But if you choose the wrong exercises, you may never reach your strength potential. When I'm training clients, I go through these exercises step-by-step and show the proper form so my athletes can get the most gains. By the end of this article, you will understand how to use each of these exercises effectively to help train your lats. The goal of lat exercises with dumbbells will be to train the latissimus dorsi muscles a wide, flat muscle that runs along each side of the middle and lower back through differing rep ranges, ranges of motion, and loading using just a pair of dumbbells or one single dumbbell, depending on the exercise. The lats help stabilize the back, shoulders, and hips.

Lat exercises with dumbbells

Updated On: May 09, 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. 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.

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The pull-up is not technically a dumbbell exercise, but I am including it here under the pretense that it can be loaded with a dumbbell. This variation has two distinct differences from the regular Kroc row. People mostly do the movement as part of a functional fitness routine, but it can also work as part of a gym program to promote lat growth. There are a ton of lat exercises, meaning you can always find new exercises to put in your training. Bent Over Row Dumbbell. There should be minimal rest time between the compounding movements. Dumbbell Prone Bench Pull. Djibouti DJF Fdj. Doing so can improve lat activation and emphasize the lower portion of the muscle group. SFS Hypertrophy Program. Because the Kroc row is performed using heavy weight and body movement to knock out high reps. Adjust your position as necessary.

Most lifters in the gym are familiar with their lats — the large, fan-shaped muscle that occupies most of your back. 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.

Fact Checked By Jim Markus. Prepare to maximize your gains with our exclusive week hypertrophy training program. Jeno, SH. At the same time, let your arms drop naturally. A neutral hands facing each other or supinated palms facing upwards grip can also help you maintain these positions. For Pendlay row alternatives you can do with bands, barbells, or machines, check out these 11 highly effective Pendlay row alternatives. 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. Most notably, the potential for a shortened range of motion when the barbell hits the underside of the bench. This fact alone makes it pretty obvious why you need to start taking your lat workouts seriously if you're not already. How to perform free weight lat exercises safely? When you think of lat exercises, you probably think about deadlifts, pushdowns, or lat pull-downs. Dumbbell Renegade Row. It also requires control in the legs, more specifically the hamstrings and erector spinae low back muscles. Below is an example of a sample dumbbell lat workout for you to try at home or at the gym today.