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Quick Lats Workout At Home For Bigger Back(Complete Information)

Lats workout at home

Lats Workout At Home For Bigger Back: So you are looking for lats workout at home. I will give you exercises that you can add to do your lats workout at home to get a bigger back and the V-shaped look from behind. Today In this article, I will tell you lats exercises with dumbbells at home for a bigger back!


For this, you only need a pair of dumbbells to do this lats workout at your home.


Thank you for landing on this page “Lats Workout At Home For Bigger Back(Complete Information)”.


So, without wasting much more time.

Let’s Get Started!


Lats Workout At Home(Introduction)


Instead of directly telling you the workout exercises for lats muscle with dumbbells.

Firstly, I will tell you the basic understanding.

Basic understanding of anatomy and functions of different muscles in the back. 

So that you can target a specific muscle and force growth.


If you do not want to go to the gym.

And want to grow bigger back muscles.

Basically, to get the V-shaped back through lats workout at home.


There can be many reasons like.


In today’s world, time is very precious and important to all.

In our busy schedule,

Sometimes we are not able to dedicate the time and energy to look at our health.

Going to the gym can be a fun task.

But at the same time managing going to the gym on a regular basis is a difficult task for most guys out there!


First of all,

As I always say that if you want to grow any muscle.

You must have to first understand the anatomy of that muscle(s).

Back muscle anatomy is very important to grow back muscles.

By understanding proper back muscle groups.

We can increase and strengthen our back muscles.



How you can build muscles (mainly back muscles) staying at home.

With just a pair of dumbbells without going to the gym.

Let’s look at back muscle anatomy through a chart.


Human Back Muscle Anatomy With Chart


Let’s review the back muscle anatomy chart.

The names of the muscles.

How many are present in the human back to which we have to work on.


Lats workout at home


To understand properly.

We will not go in deep science, rather what we will do is,

We will keep it simple so that everyone could understand and learn it better.


1. Lats Muscle fully pronounced as Latissimus dorsi also called V-taper or Wings in slang language.

This Muscle is pretty big and divided into two parts:


  • Upper Lats and,


  • Lower Lats


2. RhomboidsIt is a very small muscle just right beneath the trapezius muscle.


3. Rear shoulders – Also called delts or Deltoids.


4. Trapezius – It is located in the Upper back around the neck.


5. Lower back – These muscles are supporting muscles around the lower back.


Function Of Lats Muscle


Lats muscle is responsible for the flexion of the extended position.


Hey man, that’s a bouncer right there, keep it simple.

Ok, I got you!

Let me explain those words in some simple words.

When we grab something high.

It’s our lats muscle which helps and support our self to reach somewhere high and grab something as simple as it sounds.


One Best Lat Strengthening Exercise With Dumbbells


You might be thinking that’s ok hmm…

These are all the muscles in the human back.

But which muscle should I target which gives me the maximum growth??


To grow back bigger you should focus more on the Lats.

Which is responsible for the width.

Which leads to broader back!

And by doing this lats exercise at home, you can increase the size from both sides.


Now understand that,

I am not-at-all saying that ‘lats’ gives you the maximum growth.

So in all the back workouts, do the exercises of lats muscle only.

That’s it, No!


You should target all the muscles.

Which helps you to grow a bigger back (whether it is your rhomboids, lower back etc.)

In symmetry, which is a whole topic in itself i.e. Why it is necessary to train all muscle groups to grow in symmetry?


What I am saying is that,

You should train the weak muscle twice a week.

If you have any weak muscle, can be your lats which may be lacking behind.

It doesn’t matter if the muscle in the back particularly.

You have to just train it often with exercises with dumbbells at home.


If you don’t have any weak muscle in your whole back.


Focus more on the exercises which target most muscles around back.

And the main pressure is on Lats like DUMBBELL ROWS.


When you perform dumbbell rows.

You have to keep your spine straight.

And when you keep your spine straight, your lower back muscles get to its work of stabilizing your core.

Which makes your core tight.

When the core is tight, it builds up core strength.

The main thing is that in dumbbell rows you can stretch your lats deeply.

And with proper muscle mind connection, you will feel a better contraction on top of the movement.


Lats Workout At Home 


Now before starting your home workout.

I request you please do the warm-up first.

Most guys don’t do the proper warm-up and after a month or 2.

They come up with these words from their mouth like.


“I am feeling pain in my left shoulder”


“my right shoulder creates a crack sound whenever I lift my arm up”.


Guys do not, I mean do not ever compromise on your warm-up session.

When you are about to start the lats exercises with dumbbells.

Or targetting any other back muscle in the workout session.


Do basic shoulder rotations,


Arm rotations, 10 with the front side and 10 with the other.

Rotator cuff stretches, both internal and external.

And little bit other warmup exercises so to increase the heart rate.

And some blood pumping towards the targetted muscle before the workout.

Then start with the main sets accordingly as the routine guides you.


There are many lats exercises with dumbbells that can be performed to strengthen back muscles.

And the fun part is that you can do it anywhere without going to the gym.

Take a look at these exercises given below:


1. Pull-Ups/Chin-Ups


Lats workout at home



Guys it is one of the best old school basic exercise which you can perform at home anytime.

You don’t even need a pair of dumbbells to do so.

Pull-ups is such an effective exercise to build your lats.

It forces growth in the upper back.


If you perform it daily.

it will give you the wide V-LOOK in your back from behind.

Although, while doing the workout for lats at home lats, both trapezius and rhomboids get involved.

Because it’s a compound bodyweight exercise.

Perform 10 reps with 2 sets. 


Dumbbell Rows


Dumbbell rows are extremely effective in flaring out the lower lats.

It also covers rhomboids as it’s a compound movement.

You can use the bench in front to support the spine.

Or can be performed using double hand arm rows without any support from the bench.

It’s your choice that how you want to perform.


Lats workout at home


I would say,

Do this exercises with single hand rowing down with the bench support.

Because that will help you to build a great muscle-mind connection.

Correct Form Of Dumbbell Rows.


Grab a bench or a hard surface support to which you can put your one leg on.

Don’t have a curve in the spine.

It must be straight with a tight core.

It mainly focuses on lower-lats and around the spine muscles.

Although, it creates little pressure on the lower back.


I suggest, 


That if are doing this lat exercise with the dumbbells for the first time at home.

And have weak abdominal muscles.

Wearing a tight gym belt is compulsory for you!

Or at least I would suggest that.


Somewhat this exercise is a little risky and controversial.

As it tends to damage the lower back quicker than me writing this article if performed in poor or in a wrong form.

Perform 10-12 reps with 3 sets.


Dumbbell Pull Overs


It works your whole lat muscle at once.

It’s is much more of stretching exercise to enlarge the lat muscle giving the V shape.

Although, chest muscles are activated during the movement.

But, it’s ok 

I must say, 

Be a little careful while doing this exercise.

Because leaning the dumbbell further down excess to the normal shoulder movement can create stress or pressure on the shoulder joint.

Check the complete form of Dumbbell pullovers here!



Above are all the exercises covering lats workout at home.

Now let’s see how you can target other muscles in the back at home using dumbbells.

Like trapezius muscle, rhomboids etc.



For Trapezius – “Dumbbell Shrugs”


Lats workout at home


All-Time favorite Dumbbell shrugs.

Shrugs are best for hitting traps.

You can perform in any variation,

Either you can hold the dumbbells in front of or near your back pelvic area.

Slowly by keeping your body and arms locked.

Only lift your shoulders and squeeze at the top.


This muscle looks very attractive from the backside when you wear a t-shirt.

Perform 12 reps with little heavyweight dumbbells and 3 sets.


For Rear Delts – “Dumbbell Rear Lateral Raise”



Bend your upper body a little forward.

Make sure you have your gym belt on to support the core.

And in a controlled way move both of your arms up.


Lats workout at home


Try to do dumbbell rear lateral raise slowly with lightweight because we don’t want unnecessary pressure.


Most people make this mistake that they do’not train their rear part of the back.

This is an isolation exercise which primarily focuses on the rear delts.

Perform 20 reps with 2 sets.


For Rhomboids “Bent Over Dumbbell Rows” 


Now don’t get confused between the two similar lats exercises.

Bent over Dumbbell Rows and Double arm Rows.

In dumbbell arm rows, you have to put one leg on the bench to support your spine.

Bent over dumbbell rows is done without a bench.

But I will suggest you perform with the support of a bench in front!


But in the bent over double arm rows(this one is without a bench).

Your body should be in a resting position all the time.

Laid on a bench and you have to lift both of the dumbbells.

At the same time contracting both the rhomboids and feel for a second and repeat the movement.

Perform 10-12 reps with 3 sets.



Caution – I suggest always train under the right guidance. If you have the proper knowledge about the exercise and form only then working-out with weights at home is useful otherwise you can hurt yourself badly.



Important Things To Remember In Lats Workout At Home


Don’t train anything unnecessarily.

we have to have a specific program or training schedule.

A 3-4 months program which can actually guide you.

And by using that, you can make your future progress.


It’s always important to know the target muscle.

And separate it from other muscle groups.

More you know about the target muscle, more you can grow!


Also, training in the full range is the key to increase and strengthen any muscle.


For example,


When you are in the starting position while doing Single arms dumbbell rows(stretch the lats all the way down)

And after stretching it fully, go all the way up and squeeze hard.

Make sure that you do not compromise your lower back by rolling it and making a “C” curve of the back.


When you squeeze hard with the help of dumbbells.

You supply and increase blood flow to the muscles you are targetting and around it.

And as the blood contains all the oxygen and energy.

It will allow you to feel that amazing Pump after your workout.


You need to have a couch or a trainer,

Who can actually tell you or guide you throughout your fitness journey?

Who can correct you that this exercise should be performed in this right position?

Or otherwise, learn the correct exercise form.


What Mistakes To Avoid In Lats Workout At Home


One most important thing is that.

When you are training your Lats muscle or any other.

You must squeeze the muscle(lats in this case).

Which means contract the muscle as hard you can and really working by feel.

By feeling,

I mean to engage the muscle working.

Instead of training without feeling the muscle which will not give you any benefits in the short as well as long run.



It really does’not matter if you are training in the gym or at your place.

If you are not feeling the burning sensation.

It means that you are not really engaging the muscle.

And you probably not performing the movement in the right way.

Which is required to force the growth.


Probably, it is not about if you are lifting the heaviest weight.

It’s about you engaging and recruiting most amount of muscle fibers.

It is about selecting that weight which you can actually handle.

And you can feel your muscle working. 

And lats is a muscle which most people don’t feel!

Therefore exercise must be performed with a great mind-muscle connection.


If you are training with the heaviest weight of your capacity.

And not feeling the muscle working.

It is just a waste of time.

Do not do the exercise, you will hurt yourself in the long run physically!




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Avneet Singh is the author and founder of the website AsFitnessTips.com. He is not a fitness guru or expert, rather he shares his knowledge and experience which he gained during his journey on road to fitness on a single place called "AsFitness".

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