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Dumbbell · Lat

7 dumbbell lat exercises

Movements in Handler's library that train the lats as a primary muscle and use dumbbell. Sorted by difficulty; 3 are beginner-friendly. Each page has form cues, mistakes, programming ranges by goal, and joint modifications.

Page updated Handler exercise library
Exercises
7
With video demo
7
Bodyweight
0
Timed holds/intervals
0

Where to start

How to train your lats with dumbbells

With dumbbells, lat work is mostly rows. To bias the lats, pull your elbow back toward your hip rather than straight up toward your shoulder, and let the dumbbell reach forward at the bottom of each rep.

Start with a supported one-arm row, then progress to free-standing and longer-range rows. For overhead lat work, add a vertical pull such as a pull-up or pulldown.

  1. 01
    One-Arm Dumbbell RowDumbbell + Bench · Beginner

    One hand and knee on a bench; pull the dumbbell toward your hip. The easiest row to learn and load.

  2. 02
    Chest-Supported Dumbbell RowDumbbell + Incline bench · Beginner

    Chest on an incline bench, so your lower back rests and you can't swing the weight.

  3. 03
    Dumbbell Bent-Over RowDumbbell · Intermediate

    Both dumbbells at once while you hold a hinge. More work for your back and hips.

  4. 04
    Long-Range Dumbbell RowDumbbell + Bench · Advanced

    A longer range: let the shoulder blade reach forward, then row toward your hip.

  5. 05
    Dumbbell Renegade RowDumbbell · Advanced

    Rowing from a plank. Hard on the trunk; keep your hips from rocking side to side.

Lat exercises with other equipment

Dumbbell exercises for other muscles

Browse wider

Beginner (3)

Intermediate (1)

Advanced (3)

Questions about this list

How many dumbbell lat exercises are there?
7 exercises in Handler's library train the lats as a primary muscle using dumbbell. 3 of them are tagged beginner.
Can I train the lats with just dumbbell?
Yes. The list above covers 7 options across difficulty levels, and each page includes an easier and harder variation from the same progression chain where one exists.

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