Should you choose dumbbells over machines for lat training? According to science, machine-based back workouts such as wide grip pulldowns and seated rows are the best exercises to train your lats. However, these exercises are still shunned in favor of free weight options such as single-arm dumbbell rows. It’s easy to understand why.
In this review of the effects of free-weight vs. machine-based training, it’s stated that there’s no difference between the level of muscle hypertrophy and strength gained by doing machine-based training and that sustained by doing free weight training. Home workouts can be just as effective as gym-based routines when using dumbbells to target specific muscles like the lats.
This means that if you use a dumbbell to train your lats during your home workout, you are gaining the same benefits as someone who uses machines in a gym to target their lats. In this article, you’ll discover the best lat workouts at home with dumbbells and videos showing you how they’re done.
Benefits of Dumbbell Exercises for Your Lats
Exercises that target the lats increase the width of the upper body and engage the core muscles (the abs, obliques, and lower back). Regular and consistent lat workouts help to tighten the core and improve posture. Well-developed lats also give you the optical illusion of having a smaller waist and a wide back. These features create the “v-taper” effect.
The lat dumbbell exercises curated in this article don’t only target and strengthen your lats, but they also help to develop your middle and lower back and increase back strength. They also ensure proper activation of your lat muscles in a safe range of motion. We’ve split the best lat exercises with dumbbells into two groups: those that require a pair of dumbbells and those that require just one.
Lat Exercises with Dumbbells at Home (Two Dumbbells Required)
1) Standing Rear Fly
Step-by-step Guide
- While standing, hold one dumbbell in each hand.
- Bend your knees forward slightly.
- Keep your elbows at a 60° angle.
- Incline dumbbell backwards, ensuring that you extend it to the point where you feel a cinch in your upper back.
- Bring the hand holding the dumbbell forwards.
- Repeat steps (d) and (e) with your other hand.
- Repeat steps (d) and (e) with both hands at once. Focus on flexing your back muscle group.
2) Twisting Side Row
This exercise isn’t that focused on lat training but it helps with back training. A major advantage of the twisting side row is that it engages the upper back muscles and rear delts, thus widening your back and enhancing your posture.
Step-by-step Guide
- Stand up and rest your palms on your knees.
- Remove your palms from your knees but retain the rest of that posture.
- Take one dumbbell in each hand.
- Lift both dumbbells as high as you can.
- Bring your arms downwards slowly until they’re almost perpendicular to the ground.
3) Side Shrug
With a strong focus on the upper trapezius, this workout can help build the back. If you’re struggling with a forward-slouching posture, the side shrug can also help you with that.
Step-by-step Guide
- Stand up straight, gripping one dumbbell in each hand.
- Flex your shoulders upwards as if you’re shrugging.
- Hold the position for about a second. Don’t rush it.
- Relax your shoulders.
4) Paddle Row
When doing the paddle row, you’re mainly working your rear delts, and enhancing the stability and strength of your shoulders. This will help you avoid overdeveloping the front and side delts and thus having muscle imbalance in these areas. The paddle row also engages your lats.
Step-by-step Guide
- Bend your upper body at a 90° angle to the North, with your knees slightly bent and parallel to the ground.
- Row the dumbbells backwards as high as possible until you feel your upper back tighten.
- Make sure you hold the rest of your body still while swinging your arms backwards.
- Bring your arms downwards and forward slowly.
5) Leaning Rear Fly
The leaning rear fly primarily enhances the development and appearance of your posterior delts, traps, and rhomboid muscles. The growth of these muscles helps to strengthen your back and lends it a well-defined structure. While you do this exercise, your lats will stabilize your upper back.
Step-by-step Guide
- Bend your upper body forwards.
- Place your knees close together. They shouldn’t be touching each other but they should be close.
- Grip the dumbbells and move your hands towards each other so that the dumbbells are touching each other.
- Bend your elbows slightly.
- Swing the dumbbells outwards and upwards as far as possible. Make sure that you’re flexing your back.
- Lower the dumbbells back to their original position in step (c).
6) Low Close Row
This is one of the most effective dumbbell row variations. It’s similar to a dumbbell paddle row, but you pull the dumbbells towards you instead of pushing them outwards. Your lats are the most involved muscles in the low close row. Some side actors in this routine are your rear delts and rhomboids, offering stability to your body during the workout process.
Step-by-step Guide
- Bend your upper body forwards at a slightly acute angle.
- Bend your knees a bit as well.
- Let your hands hang down while holding the dumbbells.
- While holding the dumbbells, bring both hands close to each other until the dumbbells are almost touching.
- Lift the dumbbells towards your lower abs.
- Lower your hands until they’re in the position that they were in in step (c).
7) Dumbbell Pull
During this workout, your lats stabilize your upper body by keeping your shoulders neutral and your spine upright. Meanwhile, your lower spinal muscles, trapezius, rhomboids, and shoulders stabilize your body as you go through the motions.
Step-by-step Guide
- Grab the dumbbells.
- Slowly lower the dumbbells until your hamstrings start to tense up.
- Raise your body at once.
- Keep your arms straight. Allow the dumbbells to rest on your thighs so that all the tension and weight of the dumbbells will be borne by your shoulders.
Best Dumbbell Lat Workouts at Home (Only one Dumbbell required)
For these lat workouts at home with dumbbells, you’ll need only one heavy dumbbell, perhaps one that’s twice the weight of one dumbbell that you use for the two-dumbbell exercises.
8) Bent-over Dumbbell Row
In the dumbbell bent-over row, your lats contract to bring your arms towards your body, while your rhomboids retract your shoulder blades as you lift the dumbbell up. The collaboration of these muscles in the achievement of this workout results in the development of a stronger, wider, and thicker back, and a solid upper body.
Step-by-step Guide
- Bend your body at a 90° angle.
- Keep both knees close together.
- Lift the dumbbell towards your stomach, squeezing your upper back muscles as much as you can.
- Slightly lower the weight back toward the floor until your arms are fully stretched.
9) Single Arm Dumbbell Snatch
Besides working your lats, the single arm dumbbell snatch engages your trapezius, quadriceps, hamstrings, glutes, shoulders, and rotator cuff muscles. It essentially helps you achieve a combination of upper and lower body power and coordination. This clip below shows how to do the single arm dumbbell snatch.
Step-by-step Guide
- Place one dumbbell on the floor.
- Bend your knees in a squat-like position with one elbow resting on one knee.
- With the other hand, pick the dumbbell using a pronated grip.
- Raise the dumbbell upwards above your head. You should do this in one fluid motion, with the dumbbell very close to your body as you lift it.
- Lower the dumbbell until one end of it rests on your shoulder.
- Bring the dumbbell straight to the ground.
10) Cross-bench Dumbbell Pullover
This classic workout routine targets your lats, chest, and your triceps. For the dumbbell pullover, you’ll need a bench or a stool (if you don’t have a bench). Benefits of dumbbell pullovers include a rise in core strength and the development of your low back muscles.
Step-by-step Guide
- Position the dumbbell on one side of the bench or stool.
- Sit on the bench or stool.
- Gradually slide your body forwards until your back is resting on the bench while your legs are planted firmly on the floor.
- Place one palm on one end of the dumbbell, with your forefinger and thumb resting on the base. Place the other palm so that the forefinger and thumb are slightly touching those of the first palm.
- Raise the dumbbell until it’s above your chest.
- Lower it in an arch over your head towards the ground.
- Raise it in a reverse arch until it’s nearly above your head.
Sample Dumbbell Lat Workout Routine
Here’s a quick and easy workout routine that includes all workouts mentioned in this article:
| Workout | Sets | Reps |
| Cross-bench dumbbell pullover | 4 | 10-12 |
| Paddle row | 4 | 10-12 |
| Bent-over dumbbell row | 4 | 8-12 |
| Single arm dumbbell snatch | 3 | 8-10 |
| Low close row | 4 | 10-12 |
| Twisting side row | 3 | 12 |
| Dumbbell pull | 4 | 8-12 |
| Side shrug | 3 | 12-15 |
| Standing rear fly | 3 | 12-15 |
| Leaning rear fly | 3 | 12-15 |
Conclusion
Many of the most effective lat exercises involve using dumbbells. Before starting lat workouts at home with dumbbells, remember to warm-up your lats to loosen up your muscles and lower the risk of injuries. After working out, do some light stretching, focusing on your lats and your upper body.
Building a strong, well-defined back doesn’t require fancy machines or expensive gym memberships. With the right knowledge and a pair of dumbbells, you can effectively target and strengthen your lats from the comfort of your home. Studies have shown that free-weight exercises, such as dumbbell rows and similar movements, can deliver comparable muscle growth and strength improvements to those achieved with machines. This makes dumbbell training not only practical but also highly versatile for anyone looking to train their lats without stepping into a gym.
