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.
Table of Contents
The Goal Of Lat Exercises With Dumbbells
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. Having strong lats is important whether you’re an athlete or not.
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.
The 9 best lat exercises with dumbbells:
- Single Arm Row
- Bent Over Row
- Pull Over
- Seal Row
- Incline Row
- Pendlay Row
- Renegade Row
- Kroc Row
- Dumbbell Yates Row
How To Target Lat Muscles With Dumbbells
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.
The key aspect here is how you execute the movement.
Rather than rowing with your elbows flared out to your side, which targets the upper back more, you need to row with your elbows close to your sides and pull them down by your sides, rather than just straight back.
A neutral (hands facing each other) or supinated (palms facing upwards) grip can also help you maintain these positions. Side note: Did you know that deadlifts also work the lats?
The Best Dumbbell Lat Exercises
Let's cover the most effective dumbbell lat exercises for targeted workouts.
1. Single Arm Dumbbell Row
The single-arm dumbbell row is one of my favorite exercises and is a great option for lat training with dumbbells.
How To Do It
- Hold a dumbbell in one hand with a neutral grip and use the opposite hand to support you against a bench or rack. Lean forward so that your torso is close to horizontal – trial from horizontal to 10-15 degrees above it to see which allows you to use your lats most. The dumbbell should be held below you with a fully extended arm.
- Maintaining the position of your torso, row the dumbbell towards your hip by pulling your elbow back and towards where a back pocket would be. Pull until your upper arm is in line with your torso.
- Control the load back to the start position, allowing your shoulder to protract (move forward) and your arm to fully reach forward below you.
Pros
- Single arm rows typically use more weight. This makes them a great option for those with upper body strength goals and for training in lower rep ranges.
- Allow you to train unilaterally. Single arm training allows you to develop the strength and size of each side independently. This can help reduce the chances of muscle imbalances or may even highlight pre-existing imbalances in strength.
Cons
- Lifters often cheat single arm rows to chase loading. Given that single arm rows typically use heavier loads as a baseline, lifters can often get caught up in chasing load progressions too quickly and end up cheating reps by cutting range of motion or by creating momentum with their torso to aid each rep.
How To Program
Here is how I program single arm dumbbell rows:
As these are some of the exercises most lifters can typically use heavier loads for, I recommend keeping rep ranges lower:
- 4 sets of 6-8 repetitions. Look to progress loading when you hit 8 reps for each set.
2. Dumbbell Bent-Over Row
The dumbbell bent-over row is one of the most reliable pulling exercises in any training program. It’s a staple for a reason: simple to set up, effective across all levels, and versatile enough to tailor toward strength or hypertrophy goals. When performed with a neutral or supinated grip, it becomes especially useful for targeting the lats, making it an excellent tool for lifters training at home or in limited-equipment settings.
How To Do It
Grab a dumbbell in each hand and stand with your feet about hip-width apart. Use a neutral grip (palms facing each other) to begin. From there, hinge at the hips and bend forward until your torso is roughly parallel to the floor. Your arms should be fully extended beneath your shoulders, and your back should remain flat with your core engaged to maintain spinal stability.
Initiate the movement by rowing the dumbbells toward your hips. Think about pulling your elbows back and in, as if you’re driving them into the back pockets of a pair of jeans. Keep your elbows tucked close to your sides throughout the movement to emphasize the lats rather than the upper back.
At the top of the row, your upper arms should be in line with your torso. Pause here briefly, then slowly lower the dumbbells back to the starting position, allowing your shoulders to protract slightly for a full stretch at the bottom.
Pros
One of the main benefits of dumbbell bent-over rows is their ability to expose and correct imbalances between sides. Even though you’re rowing with both arms simultaneously, dumbbells still allow each side to move independently. That means you’ll quickly notice if one arm pulls higher or moves differently, something you won’t always catch with a barbell.
It’s also a movement that adapts easily to your build and mobility. Because you’re not locked into a machine or fixed implement, you can experiment with your grip and torso angle to find what best targets your lats. Some lifters prefer a slightly higher torso angle for more lat engagement, while others go flatter for more overall back involvement.
Cons
This exercise does place a demand on the lower back. Because you’re holding a bent-over position under load, your spinal erectors have to work isometrically to keep your torso stable. While this isn’t necessarily a downside, it’s something to manage if your program already includes a lot of spinal loading, like squats or deadlifts. If fatigue or tightness in the lower back starts to impact form, it might be worth rotating in a chest-supported variation instead.
How To Program It
Due to the lumbar demands, I typically recommend programming dumbbell bent-over rows in slightly higher rep ranges. This allows you to get the volume and time under tension needed for growth without chasing heavy loads that might compromise your back position.
I like using 3 sets of 12 to 15 reps. Push each set close to failure, stopping with 1 to 2 reps in reserve. Once you’re consistently hitting 15 reps per set with clean form, bump the load up slightly. Alternatively, if you're working with fixed dumbbells, progress by shortening rest periods, adding a pause at the top, or using a slower eccentric to increase difficulty without changing the weight.
This is a foundational back exercise, and I’ve even included it in my complete arm workout because of how well it complements biceps training. It’s a no-nonsense movement that should stay in rotation for most lifters.
3. Dumbbell Lat Pullover
While most dumbbell lat exercises tend to be horizontal rowing exercises, the lat pullover is a great option beyond this.
How To Do It
- Lie with your upper back on a bench and hold your hips up off the floor in a glute bridge position (i.e. your feet should be flat on the floor with your knees bent and your thighs parallel to the floor). Hold a dumbbell up above your chest, but hold the head of the dumbbell rather than the handle. The easiest way to do this is to make a diamond shape with your index finger and thumb and to hold the weight of the dumbbell in your palms.
- Keeping your arms straight, lower the dumbbell backwards overhead. Keep lowering until you are in line with your head or until you no longer feel the load in your lats.
- Pull the dumbbell back up to around your eyeline. I recommend stopping here, as I find this keeps tension in my lats rather than shifting to my chest.
Pros
- Provides an option beyond rowing movements for training the lats with dumbbells. The lat pullover allows you to train the more commonly used vertical pulling movement (in reference to the body position) while still using dumbbells.
- Great for training the lats with less mid or upper back involvement. The lat pullover isolates the latissimus dorsi far more compared to many of the other exercises discussed in this article.
Cons
- Heavily reliant on shoulder mobility. Those with limited shoulder mobility, or pre-existing shoulder issues, may struggle to perform this movement through a full range of motion.
- You cannot use much weight. The range of motion and positions of the lat pullover limit the amount of load you can use. Those with strength-related goals may be better off choosing exercises that allow more load.
How To Program
Here is how I program dumbbell lat pullovers:
Due to the nature of the exercise, I recommend keeping these higher reps to maintain an appropriate level of difficulty without needing extra loading.
- 3 sets of 15-20 repetitions + 1 drop set with 50-70% load. Take these close to failure and push the drop set to failure. This will help you keep relative intensity high without having to push loading.
4. Dumbbell Seal Row
The dumbbell seal row is one of my go-to movements for isolating the lats and upper back without involving the lower back. If you’re dealing with fatigue from deadlifts, squats, or other spine-loaded lifts. Or you just want a strict pulling movement that’s tough to cheat, this is one of the best options out there.
What makes the seal row stand out is that it removes momentum from the equation. Lying chest-down on a bench locks your body in place, so the only way to move the weight is by actually using your back muscles. No swinging, no torso drive, no compensation.
How To Do It
To set up, lie face down on a flat bench with a dumbbell in each hand and your arms fully extended toward the floor. If you don’t have a dedicated seal row bench (most commercial gyms don’t), elevate a standard flat bench on two boxes or sturdy risers, just high enough that your arms can fully extend without the dumbbells hitting the ground.
Use a neutral grip with your palms facing each other. As you initiate the row, pull your elbows close to your body and think about dragging your arms along your ribs toward your back pockets. Squeeze your lats at the top when your upper arms are in line with your torso, then lower the dumbbells under control until your arms are fully extended again.
Avoid arching your back or craning your neck. Your entire body should stay fixed to the bench throughout the set.
Pros
The biggest advantage of the dumbbell seal row is that it forces you to use strict form. Because your chest is supported and your lower body is taken out of the equation, there's no opportunity to cheat the reps. You get a clean read on how strong your lats and upper back really are.
Another bonus: no axial loading. If you’re someone who trains with a lot of heavy compound lifts—or you’re managing a cranky lower back. This row gives you the upper-back stimulus without any spinal stress.
Cons
Getting into position can be tricky, especially if you’re lifting solo. You’ll either need to set the dumbbells on a box or platform near the bench or recruit a training partner to hand them to you. It’s not a huge issue, but it can slow down your session if you’re not prepared.
Also, smaller lifters may find the bench too wide, which can make the rowing angle awkward. In that case, experimenting with grip width and dumbbell placement can help, or you might consider an incline row variation instead.
How To Program It
Because the seal row removes momentum, it’s one of the most honest pulling movements you can do. I like using it in the 8–10 rep range to strike a balance between strength and hypertrophy.
Start with 3 to 4 ascending sets of 8 to 10 reps. Use your first set or two to warm up into the movement, staying 3–4 reps shy of failure. From there, build the load up gradually, aiming to finish your final set with only 1 rep left in the tank. The goal is clean, controlled reps with consistent form throughout—not just moving weight for the sake of it.
Seal rows pair well with heavier lifts like deadlifts or Romanian deadlifts earlier in the session. You’ll get the benefit of lat hypertrophy without piling on more fatigue to your spine.
5. Incline Rows
Incline rows are another great chest-supported row option and act as an alternative for those without access to a seal row machine.
These offer a lot of the same benefits while working the lats at a different angle.
How To Do It
- Set up an adjustable bench to 30-45 degrees. Lie face down on the bench and hold the dumbbells with a neutral grip (palms facing each other).
- Drive your elbows back towards your hips until your elbows come in line with your torso. Aim to keep your elbows by your sides as you pull.
- Control the weight back to full extension of the arms, allowing the dumbbell to pull you into a full stretch.
Pros
- Lying face down prevents cheating. You cannot use torso momentum or leg drive to cheat the movement. This ensure all the loading and movement is controlled by your back.
- The incline helps reinforce pulling towards your hip. I find rowing on the incline reinforces me pulling directly towards my hip rather than straight back. This makes it a good option for those struggling to feel their lats in other rowing movements.
Cons
- Range of motion may be an issue. Those with longer arms may find themselves hitting the floor before their arms are at full extension. A quick fix for this is to stand leaning into the bench rather than fully sitting into it. However, be sure not to use your legs to create momentum.
How To Program
Here is how I would program incline rows:
With these being similar to the seal row, I recommend programming them the same way.
- 3-4 ascending sets of 8-10 reps. Work up in load set to set; starting with a comfortable set of 10 (3-4 reps) in the tank and increase load towards and near failure set of 8 (1 rep left in reserve) over 3-4 sets.
Also check out the guide to incline bench.
6. Dumbbell Pendlay Rows
The dumbbell Pendlay row differs from barbell rows. But it's a powerful variation for lifters looking to enforce strict form and reinforce proper movement mechanics. Unlike traditional rows, this exercise begins each rep from a dead stop, which means you can’t rely on momentum or short ranges of motion to move the weight. Every rep starts from zero, which keeps you honest and helps you develop true back strength.
How To Do It
Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand using a neutral grip (palms facing each other). Hinge forward at the hips until your torso is nearly parallel to the floor, maintaining a flat back and engaged core throughout the movement. The dumbbells should be resting on the floor just outside your feet.
If you find it difficult to reach the floor while keeping a neutral spine, elevate each dumbbell on a bumper plate or low box to raise the starting height without compromising your back position.
From this position, row the dumbbells toward your hips, keeping your elbows tight to your sides and driving them back toward your back pockets. Pull until your upper arms are in line with your torso, then lower the dumbbells back to the floor under control. Let them come to a complete stop. Don’t bounce them off the ground—and reset your posture before initiating the next rep.
Pros
This movement emphasizes a full range of motion and eliminates the stretch-reflex or rebound that often sneaks into standard dumbbell rows. Because you’re resetting between every rep, the Pendlay row builds strength from a dead stop, which carries over well to other compound lifts like deadlifts and barbell rows. It also forces you to pay attention to your posture, core control, and pulling mechanics on every single rep.
Cons
While it’s a strict movement, it’s also easier to cheat than you’d think. Lifters often try to “jerk” the weight off the floor by shifting their torso or generating momentum with their hips. This defeats the purpose. Keep your spine neutral, hinge properly, and focus on rowing with your lats and upper back. If you find yourself breaking form to move the weight, reduce the load.
Another limitation is load progression. Because you're pulling from a dead stop each time, you won’t be able to use as much weight as you would with a standard bent-over row. That’s okay. Prioritize quality over quantity here.
How To Program It
I like programming dumbbell Pendlay rows in moderate to high rep ranges, especially for intermediate lifters who need to improve positional strength and reinforce consistent form.
Start with 3 to 4 sets of 10 to 12 reps. Use a load you can control for a full range of motion without losing your back position. I suggest starting each session with a weight you can hit 12 reps with in good form. As you progress, increase the weight on the sets where you’re consistently hitting all 12 reps while keeping 2 to 3 reps in reserve. If your later sets fall short, that’s fine—keep that weight for now and let your strength catch up.
This is a great accessory movement to build into your program if you're working on your pulling strength or trying to clean up sloppy rowing technique. It’s especially useful for lifters who tend to cheat their rows without realizing it.
For Pendlay row alternatives you can do with bands, barbells, or machines, check out these 11 highly effective Pendlay row alternatives.
7. Renegade Row
The renegade row is an effective ab exercise for powerlifters, too. It's practical, time-efficient way. It’s a hybrid movement that challenges your upper body pulling strength and forces your core to work overtime to maintain a rigid plank position. If you’re short on time or tired of tacking on extra core work at the end of your workout, the renegade row can fill both roles in one efficient lift.
How To Do It
Start by placing two dumbbells on the floor about shoulder-width apart. Hex dumbbells are the best option here because they stay stable on the floor—round dumbbells tend to roll, which can make this setup feel sketchy, especially under load. Get into a plank position with your hands gripping the dumbbells, your feet slightly wider than shoulder-width to help stabilize your base, and your body in a straight line from head to heels.
From this position, row one dumbbell up toward your hip while keeping your elbow close to your torso. Avoid twisting your hips or shoulders—your torso should stay square to the floor the entire time. Lower the dumbbell back to the ground under control, then repeat on the opposite side. That’s one rep per side. Keep your glutes engaged and your core tight throughout the movement to minimize unwanted rotation.
Pros
The main benefit of the renegade row is that it forces your entire body to work together. You’re targeting your lats and upper back with the rowing motion, but you’re also training your obliques, transverse abdominis, glutes, and even your quads to maintain stability throughout the set. It’s a full-body pulling variation that slots in perfectly on days when you want to keep your accessory work efficient.
It’s also great for reinforcing anti-rotation. For athletes or lifters who need to resist twisting forces—think contact sports or powerlifting—this exercise carries over well.
Cons
The downside? You’re not going to move a ton of weight here. The limiting factor isn’t your back strength—it’s how much load your core and shoulder stabilizers can handle while maintaining position. That makes this a poor choice if your primary goal is hypertrophy or maximal strength development for the lats. Think of this more as a hybrid movement for core-focused conditioning and muscular control.
How To Program It
Because you’re dealing with high core demands, I recommend keeping the weight moderate and working in higher rep ranges. I usually prescribe 3 sets of 12 to 15 reps total (6 to 7 per side). If you find that your form starts to break down before the set is complete, break the reps into small clusters. For example, take a quick 15- to 20-second rest after 6 reps, then finish the set.
If you’re new to the movement or struggle with balance, you can regress by widening your stance or performing the row from your knees until you’ve built more control.
This is a great movement to plug into your back day or full-body sessions when you want to sneak in some meaningful core work without adding a separate ab circuit.
And for renegade rows, I recommend using hex dumbbells instead of round dumbbells.
8. Kroc Row
At first glance, the Kroc row might look like someone just cheating their way through a single-arm dumbbell row, but that’s far from the truth. This variation deliberately incorporates controlled momentum to allow heavier loads, higher rep ranges, and greater overall output. It’s an advanced tool, and when used correctly, it’s one of the best ways to bust through a plateau in your lat development.
Originally popularized by powerlifter and bodybuilder Janae Marie Kroc, the Kroc row blends elements of strict rowing and power-driven movement to challenge your lats through a larger range and greater fatigue than you’d get from a strict row alone.
How To Do It
Set up just like you would for a single-arm dumbbell row. Hold a dumbbell in one hand with a neutral grip while bracing your non-working hand on a bench, dumbbell rack, or any solid surface. Your stance should be staggered.
If you’re rowing with your right arm, keep your left foot forward, and vice versa. Position your torso at a slight incline, around 10–20 degrees above parallel to the ground.
Begin the movement by driving the dumbbell back toward your hip, allowing your torso to rise slightly to generate momentum. This upward movement is intentional. It helps you move heavier weight, but it needs to be controlled. Don’t just swing the weight; use just enough body English to get it moving without turning the exercise into a lower-back workout.
At the top, your upper arm should finish in line with your torso. Pause briefly, then lower the weight with control until your arm is fully extended and your lat is stretched. Allow your shoulder to protract forward at the bottom—this stretch is part of what makes the movement effective for lat development.
Pros
Kroc rows are a great tool for breaking through strength plateaus, especially if your progress has stalled on strict single-arm rows. Because you can use more load and work through higher rep ranges, this movement pushes your lats to the limit and forces new growth. It’s also one of the best exercises for building grip strength, as long sets with heavy weights will test your ability to hold on.
Beyond that, this variation trains your body to generate power while still demanding control during the eccentric phase, which makes it a surprisingly effective hybrid for both bodybuilders and powerlifters.
Cons
The biggest drawback is consistency. Because you’re using momentum, it can be tough to standardize the movement from session to session. Too much swing and the row becomes a sloppy hinge; too little and you’re doing a strict row and limiting load. To get the most out of Kroc rows, you’ll need to practice the movement and be honest with yourself about execution.
They’re also fatiguing. Long sets with heavy dumbbells take a toll on your grip, your lats, and your cardiovascular system. For that reason, these are better placed near the end of a back workout when you want to finish with high effort.
How To Program It
To capitalize on the heavier loading and momentum, I like programming Kroc rows in lower rep ranges with high effort. Go with 4 sets of 6–8 reps per arm. You want to push these sets close to failure—if you can hit all 8 reps with good control and consistent form, it’s time to bump the weight.
While this isn’t a beginner movement, it’s incredibly effective for lifters who’ve earned the ability to control looser form without letting it turn into slop. Use Kroc rows strategically when you need to shock your lats and break through a plateau.
9. Dumbbell Yates Row
The dumbbell Yates row is a powerful variation named after Dorian Yates, six-time Mr. Olympia and one of the most iconic bodybuilders in history. Known for his thick, dense back development, Yates used this style of row to overload his lats with heavier loads while sparing his lower back from excessive stress. The result is a row that allows you to train heavy, hit your lats from a slightly different angle, and build serious thickness through your mid-back.
How To Do It
Start by standing with your feet shoulder-width apart and holding two dumbbells with an underhand grip, palms facing away from you. This supinated grip helps put your elbows in a better position to emphasize the lats.
Hinge forward slightly at the hips until your torso is about 45–55 degrees above horizontal. This more upright position is what separates the Yates row from most other bent-over row variations. From here, row the dumbbells back toward your hips while keeping your elbows close to your sides. Think about pulling your elbows into your back pockets to cue the correct path.
Pause briefly at the top of the movement when your upper arms align with your torso, then slowly lower the dumbbells back to full extension, allowing your shoulders to protract for a complete lat stretch at the bottom.
Pros
One of the biggest advantages of the Yates row is that it allows you to move more weight than you typically would with a flatter torso position. That makes it especially useful for strength-focused training blocks or for lifters who want to push lower rep ranges without overloading their lumbar spine.
The upright torso angle also changes the line of pull slightly, targeting the lats and mid-back from a different angle. For lifters who are used to only flat bent-over rows, this variation offers a fresh stimulus that can help break plateaus and drive new progress.
Additionally, because the lower back is less stressed in this position, it’s a solid choice for lifters who are managing fatigue from deadlifts, squats, or other axial-loading lifts.
Cons
The tradeoff for the more upright torso is a shorter range of motion. Compared to flat torso rows like the Pendlay or seal row, you won’t get quite as deep of a stretch or as long of a pulling path. That’s why I usually recommend pairing the Yates row with another row variation that emphasizes range, like a single-arm row or incline row, to cover all your bases.
Also, the underhand grip can put stress on the wrists or elbows for some lifters, especially if you’re using heavier loads. If that’s an issue, swapping to a neutral grip or rotating between grip styles week-to-week can help.
How To Program It
Yates rows are built for heavy work. I recommend 3 to 4 ascending sets of 8 reps. Start with a load you could handle for 10–12 reps and build up to a final set that pushes close to failure, leaving 0–1 reps in reserve.
This is a great lift to program early in your back workout while your energy is high. It also pairs well with follow-up movements that focus more on stretch and control.
Sample Dumbbell Lat Workout Routines
Remember that all exercises should be performed with slow and controlled movements to maximize their effectiveness. Also, pay attention to the difficulty of each exercise as that will determine the necessary exercise reps for each.
Don’t worry though, because here will be a sample routine to help you understand what your workout should look like.
Beginner Routine
- Single-Arm Dumbbell Row – 3 sets of 10 reps
- Incline Row – 4 sets of 8 reps
- Renegade Row – 3 sets of 12 reps
- Dumbbell Lat Pullover – 3 sets of 15 reps
Advanced Routine
- Dumbbell Seal Row – 4 sets of 10 reps
- Dumbbell Kroc Row – 4 sets of 8 reps
- Dumbbell Pendlay Row – 4 sets of 12 reps
- Dumbbell Yates Row – 4 sets of 8 reps
Final Thoughts
Dumbbell lat exercises help you target this muscle in various ranges of motion and with higher loads, unlike traditional exercises focused solely on vertical pulling movements.
Single arm and bent over dumbbell rows are a couple of the best lat exercises to start with.
Training from various angles, ranges, and loads is key like any other muscle. Consider implementing dumbbell exercises into your training if you want to improve the strength and size of your lats.
