Dumbbell Lat Workout + (video)

Dumbbells are a popular tool for strength training and have been used for centuries to build and tone muscle. They offer a wide range of exercises and are adaptable for various fitness levels and goals.

In this article, we will explore the benefits of using dumbbells, the types of dumbbells available, the features to consider when choosing dumbbells, and our top picks for the best dumbbells on the market.

Types Of Dumbbells

Here’s a breakdown of the different types and their features:

1. Adjustable Dumbbells

Adjustable dumbbells are the most popular type of dumbbells. They are versatile, convenient, and space-saving. With adjustable dumbbells, you can easily increase or decrease the weight by adding or removing plates. These types of dumbbells are ideal for people who have limited space in their home gym.

2. Fixed-Weight Dumbbells

Fixed-weight dumbbells are pre-made weights that come in a range of sizes and are not adjustable. They are typically made from iron, steel, or rubber. These types of dumbbells are ideal for those who prefer a traditional gym setting.

3. Hexagonal Dumbbells

Hexagonal dumbbells have a unique shape that prevents them from rolling away when placed on the ground. They are also designed with a flat bottom, which makes them suitable for performing push-ups or planks. Hexagonal dumbbells come in a range of weights and are typically made from cast iron.

4. Neoprene Dumbbells

Neoprene dumbbells are coated with a layer of neoprene, which provides a comfortable and secure grip. They come in a range of colors and are softer on the hands compared to other types of dumbbells. These types of dumbbells are ideal for beginners who are just starting with strength training.

5. Powerblock Dumbbells

Powerblock dumbbells are adjustable dumbbells that come with a unique locking mechanism. They allow you to easily adjust the weight in increments of 2.5 pounds, making them a popular choice for home gyms. Powerblock dumbbells are also space-saving as they replace multiple dumbbells with just one set.

Top Picks For The Best Dumbbells

AmazonBasics Neoprene Dumbbell Set

The AmazonBasics Neoprene Dumbbell Set includes a pair of 1, 2, and 3-pound dumbbells, making them perfect for light workouts or beginners.

The neoprene coating provides a comfortable and secure grip while protecting the weights from damage.

The compact size makes them easy to store and transport. They are affordable and a great option for those who want a set of light weights for home workouts.


  • The hexagonal shape prevents dumbbells from rolling away
  • Printed weight number on each end cap for easy identification
  • Includes 2 navy blue dumbbells, each weighing 10 pounds (20 pounds total)
  • Comfortable neoprene grip
  • Compact size for easy storage

AmazonBasics Rubber Encased Hex Dumbbell

The AmazonBasics Rubber Encased Hex Dumbbell is another fixed-weight option that is affordable and durable.

The rubber coating provides a comfortable grip and helps protect floors from damage.

These dumbbells are available in a wide range of weights, from 10 to 50 pounds per dumbbell, making them suitable for a variety of exercises and fitness levels.

With product dimensions of 12.9 x 5.6 x 5 inches (LxWxH) and a comfortable 1.4-inch grip diameter, this hex dumbbell is built to last. Sold as a single unit, this product is packaged and sold as one weight.


  • The hexagonal shape of the rubber-encased ends prevents rolling and promotes stay-in-place storage
  • Comfortable 1.4-inch grip diameter
  • Comfortable grip
  • Rubber coating protects floors
  • Available in a wide range of weights
  • Affordable

Yes4All Adjustable Dumbbells

The Yes4All Adjustable Dumbbells are a budget-friendly option for those who want the flexibility of adjustable weights.

These dumbbells come in a weight range of 40 to 200 pounds per dumbbell, and the weight can be adjusted in 5-pound increments.

The grip is comfortable and easy to hold, and the overall construction of the dumbbells is durable and long-lasting.


  • Wide weight
  • Set of two dumbbells, 40lbs total weight
  • 100% cast iron construction
  • Accommodates all standard 1.15-inch handles
  • The durable black paint finish on the plates
  • 14-inch diamond knurled chrome handle

Bowflex SelectTech Adjustable Dumbbells

The Bowflex SelectTech Adjustable Dumbbells are a popular choice for those who want the flexibility of being able to adjust their weights quickly and easily.

With a weight range of 5 to 52.5 pounds per dumbbell, these dumbbells are perfect for a wide range of exercises and fitness levels.

The dumbbells can be adjusted in 2.5-pound increments, making it easy to increase or decrease the weight as needed. The grip is comfortable and easy to hold, and the overall construction of the dumbbells is durable and long-lasting.


  • Easy to adjust the weight
  • Wide weight range
  • Comfortable grip
  • Durable construction
  • JRNY Mobile-Only Membership with motion tracking technology
  • Trainer-led workouts and other features included with membership

Dumbbell Lat Workout

Dumbbell Lat Workout

The best dumbbell lat workout is a combination of exercises that are specifically designed to target and strengthen the lats, providing a well-rounded workout that can help to build muscle, increase strength, and improve overall back health.

The best dumbbell lat workout typically consists of four exercises: the dumbbell deadlift, dumbbell pullover, dumbbell bent-over row, and dumbbell pull-up. Each exercise targets the latissimus dorsi muscle in a slightly different way, providing a comprehensive workout that can help to build strength, increase range of motion, and improve overall fitness levels.

Dumbbell Deadlift

The first exercise in the best dumbbell lat workout is the dumbbell deadlift. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Lower the dumbbells towards the ground, keeping your back straight and your core engaged, and then lift them back up to the starting position. Be sure to keep your shoulders back throughout the exercise, and avoid letting your back round or your knees collapse inward.

Dumbbell Pullover

The second exercise in the best dumbbell lat workout is the dumbbell pullover. This exercise targets the lats and the chest. To perform the dumbbell pullover, lie down on a bench with a single dumbbell held vertically over your chest.

Lower the dumbbell back behind your head, keeping your arms straight and your elbows slightly bent. Bring the dumbbell back up to the starting position, using your lats and chest to lift the weight. Exhale as you lift the weight and inhale as you lower it.

Dumbbell Bent-Over Row

The third exercise in the best dumbbell lat workout is the dumbbell bent-over row. This exercise targets the lats, upper back, and biceps. To perform the dumbbell bent-over row, stand with your feet hip-width apart and hold a dumbbell in each hand.

Bend forward at the waist, keeping your back straight and your core engaged, and let your arms hang down in front of you. Pull the dumbbells up towards your chest, keeping your elbows close to your body, and then lower them back down to the starting position. Exhale as you lift the weights and inhale as you lower them.

Dumbbell Pull-Up

The final exercise in the best dumbbell lat workout is the dumbbell pull-up. This exercise primarily targets the lats but also engages the arms and shoulders. To perform the dumbbell pull-up, hold a dumbbell in each hand and hang from a pull-up bar, with your palms facing away from you. Pull your body up towards the bar, keeping your elbows close to your body, and then lower yourself back down to the starting position. Exhale as you lift your body up and inhale as you lower it back down.

Common Mistakes To Avoid

Common mistakes to avoid during the best dumbbell lat workout include using momentum to lift the weights, rounding your back during the dumbbell deadlift, and letting your elbows flare out during the dumbbell bent-over row.

It is also important to choose a weight that is challenging but manageable and to focus on proper form throughout the exercises.

Benefits Of Using Dumbbells For Exercise

Whether you want to build muscle, lose weight, or improve your overall health, incorporating dumbbells into your exercise routine can offer numerous benefits.

Increases Strength And Muscle Mass

Using dumbbells for resistance training can help increase your overall strength and muscle mass. By targeting specific muscles, you can progressively overload them with heavier weights to stimulate growth and development.

Dumbbells also allow you to work each side of your body independently, helping to correct any muscle imbalances.

Improves Bone And Joint Health

Weight-bearing exercises, such as those performed with dumbbells, can help improve bone density and reduce the risk of osteoporosis. Resistance training can also improve joint health by strengthening the muscles that support your joints, reducing the risk of injury.

Increases Metabolism And Weight Loss

Dumbbell exercises can help increase your metabolism, leading to improved weight loss results.

Resistance training stimulates the production of lean muscle tissue, which can help your body burn calories more efficiently. Additionally, strength training can help you maintain a calorie deficit by burning calories during and after your workout.

Improves Cardiovascular Health

Dumbbell exercises can also offer cardiovascular benefits by raising your heart rate and promoting blood flow throughout your body.

Cardiovascular exercise can help reduce your risk of heart disease and improve overall cardiovascular health.

Versatile And Portable

One of the best things about using dumbbells is their versatility and portability. You can perform a wide range of exercises with dumbbells, from full-body workouts to isolation exercises targeting specific muscle groups. Additionally, many dumbbell sets are compact and easy to store, making them perfect for home workouts or when traveling.

Dumbbell Lat Workout

Wrapping Up

Incorporating dumbbell lat workouts into your fitness routine can provide a multitude of benefits for your back muscles, posture, and overall strength.

By targeting the latissimus dorsi muscles with exercises such as dumbbell rows, pullovers, and pull-ups, you can improve your upper body strength and enhance your overall physique.

Remember to start with lighter weights and focus on proper form to avoid injury and maximize your results. With consistency and dedication, you can achieve your desired lat gains and improve your overall fitness level. So grab those dumbbells and start working those lats!


4.4/5 - (9 votes)


Robert Carter
Robert Carter
Robert is a passionate sports fan and writer who covers the latest news and events in the world of sports. He has been a regular contributor to ballercircuit.com, where he shares his insights and analysis on the latest developments in the world of sports.

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