Lat exercises with dumbbells

There is a lot of information on building a broad back with recommendations for all sorts of exercises.

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.

Lat exercises with dumbbells

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. 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 are aesthetic. We all need a strong, substantial set of lats. You might already train them with pull-ups and pulldowns. Here are the best dumbbell exercises to hit your lats. Sometimes the simplest exercise is 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. In fact, the bent-over row shows comparable low back extensor muscle activity to the Romanian deadlift RDL. 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 better target the lats, pull your elbows straight back out to the side. Stand upright while holding a dumbbell in each hand.

Niger XOF Fr. 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. Focus on preventing any rotation of your hips, pelvis, or spine as the weight moves.

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. They also allow you to maintain good posture and support the movement of your arms and shoulders.

Lat exercises with dumbbells

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? As a bonus, this move also targets your rhomboids, biceps , glutes, hamstrings, and rear deltoids. You could also focus on one side of your body at a time. Julie Bobek , a trainer at FlexIt , recommends this exercise to work the lats. She says it also adds some core work into the mix.

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The three-point dumbbell row may be ideal. 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. Looking for even more alternatives for your lat training? Dumbbell Deadlift: The deadlift trains the entire back, especially the lats. The point is that these exercises will still train other muscles in the back too. Training the lats at long muscle lengths is beneficial for building muscle mass. At the same time, let your arms drop naturally. Some exercises are good for going heavy and others are great for high repetition sets. The renegade row is a great option for those looking to introduce more core training without having to do a ton of core-specific exercises. Strap in to the dumbbell, brace hard with your off-hand, and accelerate the dumbbell up toward the outside of your lower lower ribs. You also have the option to opt-out of these cookies. Next, pull your scapula back and pull the dumbbell up to the bottom of your ribs. By "full-developed", I mean lats with muscle mass from the arms, all the way down to the lower lats. 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.

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.

Focusing on the mind-muscle connection has been shown to be helpful for engaging the lats. The lats are your primary pulling muscle, which is one of the body's fundamental movement patterns. For Pendlay row alternatives you can do with bands, barbells, or machines, check out these 11 highly effective Pendlay row alternatives. When people think of lat training, they often think of vertical pulling options such as pull ups and pulldown variations. This will allow the mind-body connection to build prior to the larger working sets. 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. Mali XOF Fr. Seal rows are great for a variety of rep ranges. Create and log your dumbbell lat exercises with Hevy and track your progress. The lats support your low back and transmit energy between your hips and shoulders during athletic endeavors. Necessary Necessary. I'm the founder and Head Coach of Thinking Lifter, where we coach athletes to become the best version of themselves. Stop before your arms are vertical to maintain tension, and repeat.