Lat exercises with dumbbells

The lats also play an important role in any strength training programadds Rob Wagenera 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 dumbbellssays Lalitha McSorley, PT, a physical therapist and personal trainer at Brentwood Physio, lat exercises with dumbbells. This is one of the most fundamental dumbbell exercises for the latssays TJ Mentusa certified personal trainer. Another option is the reverse fly, a move that targets the lat muscles by working them in an eccentric contraction, Lat exercises with dumbbells says.

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.

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.

Lats Anatomy And Functions The lats are a pair of broad, fan-shaped muscles that sit on the middle and lower back. Variations in muscle activation lat exercises with dumbbells during traditional latissimus dorsi weight training exercises: An experimental study.

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.

Dumbbells prove to be competitive alternatives to cable machines when performing lat exercises and may be utilized through the following exercises: single-arm dumbbell rows, bent-over dumbbell rows, dumbbell pullovers, dumbbell Pendlay rows, renegade rows, and Kroc rows. And though most dumbbell lats exercises put the body in awkward positions, they are fantastic in building that V-shaped body most people covet. Except for the trapezius, it covers practically all of the back muscles at the posterior trunk. The lats belong to the superficial layer of the extrinsic back muscles, together with the levator scapulae, trapezius, and rhomboid muscles. The latissimus dorsi is considered a muscle that contributes to both thoracic chest and brachial arm motion. The latissimus dorsi has attachments to the spine, ribs, pelvis, scapula, and humerus. It acts on the shoulder joint to extend, internally rotate, and adduct the arm.

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.

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If you're okay with that, click "Accept". If you're strengthening your lats, you'll want to add at least a couple of dumbbell exercises to your routine. By performing these with a neutral or supinated grip they become a great option for lat training with dumbbells. Bent-over rows are among the overlooked lat dumbbell exercises, mostly because people prefer to do the single-arm row we reviewed above. A small amount of leg drive is acceptable. It is used to train the back overall while reducing lower back demands. Want a challenge? The Dumbbell Bent-Over Row is a phenomenal exercise for the entire posterior chain back side of the body. Tanzania TZS Sh. Place your feet either on the bench or off to the side if you need. The addition of the dumbbell to the working set adds an extra load to your body weight that will test your strength. The key to progressing is always striving to move forward and make the necessary changes. It comes closest to being a lat isolation exercise. Hold a dumbbell by using both hands to grab the head. Continue for the prescribed reps and then switch sides.

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.

Denmark DKK kr. Intensity weight and volume sets and reps must be progressed for long-term gains. Dead-stop Dumbbell Row. Scan QR Code or get it on:. Tasked with managing only one dumbbell at a time, you can focus attention on the target muscles including the lats, teres major, rhomboids, middle trapezius, and posterior deltoids upper back muscles. To ensure a full range of motion, the bench must be high enough to avoid reaching the floor in the stretched position. There are plenty of benefits that come with using dumbbells to train your lats. Lie on your belly on top of the bench with a folded towel under your forehead to maintain proper neck alignment. While this might look like someone is simply cheating to use more load, the Kroc row is an exercise that deliberately uses momentum. Take a staggered stance with your front foot next to the dumbbell. Once you reach your full range of motion, let the dumbbell return slow and controlled. While it's a compound exercise, we like using lighter weights and a mind-muscle connection to target the lats. Below is an example of a sample dumbbell lat workout for you to try at home or at the gym today.