7 Best Dumbbell Lat Exercises at Home + “V-Taper” Back Workout

Best Lat Exercises at Home With Dumbbells – Introduction

What are the best lat exercises you can do at home with a pair of dumbbells?

A lot of exercisers believe that the only way to train their lats at home is with pull-ups and chin-ups, with maybe a few inverted rows thrown in for good measure.

And while these bodyweight exercises DO provide a great workout for your lats, they’re not the only way to train your back in a home gym.

In fact, add a pair of dumbbells and a weight bench to your home training setup, and you have everything you need to create lots of different back-building lat workouts.

Back training need never be boring.

This article reveals the best dumbbell exercises for your lats and provides you with a simple but effective V-taper back training workout to try.

Back Anatomy 101 

The lats might be the biggest muscles in your upper back, but it’s not the only muscle you’ll be training with the dumbbell back exercises in this article.

It’s impossible to isolate your lats from the rest of your upper body!

So, here’s a quick anatomy lesson on the primary muscle groups that make up your back.

Latissimus dorsi muscles

The lats are the large wing-like muscles on the side of your upper back.

They give your back its width and are largely responsible for your V-taper.

When well-developed, you can see your lats from the back and the front of your body.

The functions of the lats are shoulder adduction, extension, and medial rotation.

Latissimus dorsi muscles

Trapezius

The traps are another large back muscle.

It lies over and between your shoulder blades and is triangular in shape.

Your traps are made up of three sets of fibers, each with a different function.

The upper traps elevate your shoulder girdle, while the lower trapezius muscles pull your shoulder girdle downward in a movement called depression.

The middle traps run horizontally between your shoulder blades and pull your shoulders back and together, which is called retraction.

Most dumbbell lat exercises hit the middle traps as well as the lats.

The mid traps give your upper back most of its thickness.

Trapezius muscles

Rhomboids

The rhomboids are small but important muscles that lie beneath your mid traps and between your shoulder blades.

Like the middle traps, the rhomboids pull your shoulder back and together, i.e., retraction.

Rhomboid muscles

Posterior deltoids

The deltoids are your main shoulder muscles.

They’re involved in all pulling upper body exercises.

There are three sets of deltoid fibers called heads, and while they all work together, each one also has an individual role to play.

Your posterior or rear deltoids are the most active during dumbbell lat exercises, as it is partly responsible for the extension of your shoulder joint.

The anterior (front) and medial (side) deltoids mostly work as stabilizers and synergists during dumbbell lat training.

Posterior Deltoids

Biceps

There are very few dumbbell lat exercises that don’t involve your biceps, as most are pulling movements.

The biceps are responsible for the flexion or bending of your elbows.

So, don’t be surprised if you get a good biceps pump whenever you train your lats!

Biceps muscles

Best Back Exercises at Home With Dumbbells List

• Single-arm dumbbell rows
• Dumbbell bent over rows
• Dumbbell Renegade rows
• Pendlay row variation with dumbbells
• Chest-supported dumbbell rows
• Dumbbell Yates
• Dumbbell pullovers

The 7 Best Dumbbell Lat Exercises at Home Descriptions

While there is no reason to give up pull-ups, chin-ups, and inverted rows, you can supplement those bodyweight classics with any of the following dumbbell exercises.

They’re also a good option if you are still developing the strength necessary to do pull-ups, etc.

Note: All exercises involve your lats, middle traps, rhomboids, posterior deltoids, and biceps unless otherwise stated. 

#1. Single-arm dumbbell row 

The single-arm dumbbell row is a classic back exercise.

It can be done with one knee resting on a bench or both feet on the floor as preferred.

This latter option is arguably better for ensuring your hip and shoulders are level, making it easier to keep your back straight.

How to do it: 

1. With a dumbbell in one hand, lean forward and place your other hand on a knee-high bench.
2. Brace your abs, let your arm hang down, and pull your shoulder back.
3. Bend your knees slightly for balance and support.
4. Bend your elbow and pull the dumbbell up and into your lower ribs.
5. Extend your arm, get a stretch in your lats, and repeat.

Single Arm Dumbbell Row – Dr. John Rusin

 

 

 

 

 

 

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#2. Dumbbell bent-over row 

The barbell bent over row is a popular back builder that you can also do with dumbbells.

This exercise has the advantage of training both lats at once, so it may be more time-efficient than the single-arm version.

However, it does put more pressure on your lower back.

How to do it: 

1. Hold a Dumbbell in each hand and stand with your feet about hip-width apart.
2. Bend your knees slightly.
3. Hinging from the hips, lean forward until your upper body is roughly parallel to the floor.
4. Let your arms hang straight down from your shoulders.
5. Pull your shoulders down and back.
6. Without rounding your back or using your legs for assistance, bend your elbows and row the dumbbells up and into your ribs.
7. Extend your arms and repeat.

Dumbbell Bent Over Row

 

 

 

 

 

 

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#3. Dumbbell renegade row 

The renegade row is a very challenging lat exercise that also works your core.

Don’t go too heavy with this exercise – it’s a lot harder than it sounds!

A pair of lighter dumbbells are all you need for this exercise, so it’s ideal for home workouts.

How to do it: 

1. Holding a dumbbell in each hand, squat down to the floor and adopt a solid push-up position.
2. Your arms, legs, and body should be straight.
3. Brace your abs and pull your shoulders down and back.
4. Keeping your hips and shoulders level, bend one arm and row one dumbbell up and into your ribs.
5. Lower the weight back to the floor and switch sides.
6. Alternate arms for the duration of your set, keeping your core braced throughout.

Renegade rows with dumbbells

 

 

 

 

 

 

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#4. Dumbbell Pendlay row 

Pendlay rows were invented by American powerlifting and weightlifting coach Glen Pendlay.

Also known as dead-stop rows, each repetition starts with the weight(s) resting on the floor.

This great exercise provides your back, core, and forearms a short break between reps, so you can lift more weight or do more reps for a more intense workout.

How to do it: 

1. Place your dumbbells on the floor about shoulder-width apart.
2. Stand between the weights.
3. Bend your knees, lean forward, and grab the weights.
4. Brace your abs and pull your shoulders down and back.
5. Without rounding your lower back, bend your arms and pull the weights up and into your ribs.
6. Lower the weights back to the floor, reset your core and grip, and repeat.
7. You can also do this exercise using one arm at a time.

Dual DB Pendlay Row

#5. Chest-supported dumbbell row 

If there is a disadvantage to most dumbbell lat exercises, it is that they put a lot of pressure on your lower back.

Chest-supported dumbbell rows are much more forgiving and take your lower back out of the exercise entirely.

This frees you to focus 100% on your upper back and lat muscles.

How to do it: 

1. Set the backrest on an incline bench to around 45 degrees.
2. Holding a dumbbell in each hand, lie face down on the bench with your head uppermost.
3. Let your arms hang straight down from your shoulders.
4. Bend your arms and row the weights up to your lower ribs.
5. Squeeze your shoulders back and together.
6. Extend your arms and repeat.

How to do chest-supported dumbbell rows – Fit Father Project

#6. Dumbbell Yates 

The Yates row is named after multi-Mr. Olympia winner Dorian Yates, who was famed for his huge back.

Yates did his signature row with a barbell, but it works equally well with dumbbells.

The Yates row is more lower-back-friendly than regular bent-over rows.

How to do it: 

1. Hold a Dumbbell in each hand and stand with your feet about hip-width apart.
2. Bend your knees slightly.
3. Hinging from the hips, lean forward until your upper body is about 45 degrees to the ground.
4. Let your arms hang straight down from your shoulders.
5. Pull your shoulders down and back.
6. Without rounding your back or using your legs for assistance, bend your elbows and row the dumbbells up and into your lower ribs.
7. Extend your arms and repeat.

Dorian Yates Dumbbell Row

#7. Dumbbell Pullover 

The dumbbell pullover is probably the only lat exercise that doesn’t involve your biceps.

Instead, it works your chest and upper back.

Dumbbell pullovers are not just a good lat builder but also good for improving shoulder and thoracic spine mobility.

How to do it: 

1. Lie lengthways along a flat bench.
2. Place your feet firmly on the floor.
3. Hold a single dumbbell over your chest and bend your arms slightly.
4. Without hyperextending your lower back, lower the weight down toward the floor until your biceps are next to your ears.
5. Pull the dumbbell back up until your arms are vertical, and repeat.

Dumbbell pullovers

 

 

 

 

 

 

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V-Taper Back Workout

The only way to build an impressive V-taper is to make your upper back wider while making your waist smaller.

That means you need to combine back hypertrophy training with a sensible diet and core workout.

Here’s a tried and tested back workout routine to try, but the diet and core components are down to you!

Before doing this workout, make sure you warm up and prepare your muscles and joints with a thorough warm-up.

Begin with a few minutes of light cardio followed by dynamic mobility and flexibility exercises for your shoulders, elbows, and lower back.

Fit Apprentice® “V-Taper” Dumbbell Back Workout

AMRAP = As Many Reps as Possible – just rep out to failure, rest, and repeat!

Dumbbell Lat Exercises at Home – Wrapping Up 

You can build a great-looking, strong upper back with just pull-ups, chin-ups, and inverted rows, but that doesn’t mean that home exercisers have to limit themselves to those three bodyweight moves.

Armed with nothing but a pair of adjustable dumbbells and an adjustable bench, you can hit your upper back from lots of different angles while keeping your workouts fresh and interesting.

Use the exercises and dumbbell workouts in this article to train your lats and develop the ultimate V-taper back!

Equipment Resources for this article:

Where can you find affordably priced fitness equipment recommended in this article?

• The 5 Best Budget Dumbbells for Your Home Gym in 2024, and the
• 5 Best Budget Weight Benches for Your Home Gym in 2024

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