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, 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?

Lat exercises with dumbbells

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. For bodybuilders or anyone else with physique goals, well-developed lats also give off the appearance of a wide back, which is a physical trait that many people admire. Whether your goals are size, strength, or somewhere in between, exercises and programming recommendations will be here for you. When people think of lat training, they often think of vertical pulling options such as pull ups and pulldown variations. However, dumbbells and horizontal pulling movements can be used and tailored effectively to target the lats.

Row both weights toward your lower ribs with your palms facing each other. Doing so will make it easier to maintain your position and possibly reduce spinal loading. Necessary cookies are absolutely essential for the website to function properly.

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.

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.

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.

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Set the weights on the floor for at least a second before initiating a new rep. It is pretty cool that you train your lats and chest, opposing muscles, with the same movement. You can use various loads to target your lats from different angles, even if you only have a pair of adjustable dumbbells. However, make sure your setup is secure and at an appropriate height. Benin XOF Fr. Lower to a full stretch without touching the floor, and repeat for reps. The lat muscles even contribute to low back extension and rotation, albeit, these contributions are small. While maintaining a rigid plank, pushup position, they will pull one dumbbell towards their chest. Because your lower body is essentially removed from the equation and the bench provides rock-solid stability, this is one of the most strict and muscle-focused row variations. Most lifters in the gym are familiar with their lats — the large, fan-shaped muscle that occupies most of your back. Iceland ISK kr. Probably, but the pull-up is too effective as a lat-builder to neglect. 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. 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.

Written by Jo Taylor. You've probably got dumbbells at home that you use all the time. Many people know how to use them to work their chest and arms, but they aren't using them to train their back.

Bend down and pick up the dumbbells. Starting each repetition from a dead stop eliminates the stretch reflex the muscle contraction that results from passive stretching , reducing momentum and promoting better muscle activation. Hold a dumbbell by using both hands to grab the head. You've likely seen this movement associated with chest training as well, as it, too, plays an important role in shoulder extension. J Strength Cond Res. 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. See All Health Relationships Self. Kroc Row Demo on YouTube 6. We seek to inform, educate and advocate for this community. The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.