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zakruti.com » Sport, fitness, workout » Jeff Cavalier
The ONLY 2 Dumbbell Lat Exercises You Need (NO, SERIOUSLY)

The ONLY 2 Dumbbell Lat Exercises You Need (NO, SERIOUSLY)

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What if I told you that there are only 2 dumbbell lat exercises you need to grow wider, thicker lats, would you believe me In this video, I am going to show you how only two dumbbell lat exercises are that is required to build big lats. Remember, it comes down not only the choice of exercise you make, but how you do them that makes all the difference. Get V-Taper Lats Here - Subscribe to this channel here - The first thing you are going to do is a grab a heavy dumbbell and a lighter dumbbell. The lighter dumbbell should should be about 20% lighter than the heavier dumbbell and will serve it's purpose on the second lat exercise of the 2 dumbbell lat exercises that you need for wider, thicker lats. The first exercises out of the only 2 dumbbell lat exercises you need to build wider lats is the 1-arm dumbbell row, but done in a specific way. Traditionally, you would think that performing the 1-arm dumbbell row would require you to put your knee and hand on the bench to do so. I want you to avoid doing this, as a matter of fact. This is because by creating an asymmetrical loaded stance, you are increasing your risk for suffering an inguinal hernia. By having one knee on the bench, you are creating a scenario where the load is offset and weakening an already vulnerable inguinal canal by which you are increasing the risk for said hernia. Instead, I want you to keep both feet on the ground. Do this by propping the adjustable bench up to a 45 degree incline and supporting yourself by placing one hand on the top of the bench. This will allow you to keep the dumbbell centered between your legs when at the bottom of each rep and keep symmetrical loading and removing that hernia risk. When you row the dumbbell, keep your elbow tight to your side as you row and drive the elbow back to follow the fiber orientation of the lats. Remember, keeping your elbows tight is better for hitting the lats while having your elbow flared is the option you want to take if you want to shift the focus of the exercise from the lats to the upper back. The 1-arm dumbbell row is a great option for building bigger, wider lats and should be included in any back workout if you are trying to build bigger lats and create that coveted v-taper look. But what about that second dumbbell lat exercise and the lighter dumbbell Here you are going to drop the incline bench back to flat and you are going to perform a dumbbell pullover. Now the dumbbell pullover often gets a bad rap for being hard on the shoulders. However, this comes down to not understanding how the exercise is supposed to be performed. When you grip the dumbbell, you need to keep your elbows flared as this will promote shoulder external rotation, a healthier position for the shoulders, especially under load. When you perform the lat pullover, you also need to understand that this is a stretch based exercise. To get maximum stretch on the lats, drop your hips down as the dumbbell goes back over your head. This is because the attachment of the lats is on the pelvis and the further you can get your hips from your upper arm, the greater the stretch you are going to experience. Since we know that loaded stretch is a great driver of hypertrophy, we want to take advantage of the stretch position of the exercise. The lighter dumbbell will also be the right weight here for failing in the 10-12 rep range. The combination of the high tension stimulus from moving heavy weight on the one arm dumbbell row added with the stretch focused hypertrophy from the pullover makes this a powerful 1-2 punch that should be included in every dumbbell back workout that you are going to do. It's not always about focusing on one or the other, but often how they can complement each other that makes all the difference in the world when it comes to getting big lats. You'd be hard press to find a better exercise combination that will grow your back and lats as ideally as this one does.
Date: 2025-11-01

Comments and reviews: 20


Whoa thanks guys I have been trying to work on my lats for a while I have been getting some good results but have been using the technique with my one knee on the bench with my hand on the bench that was shown but I didn't know that created hernia pain which I guess does make sense cause the side of my back would hurt a little bit but figured it was due to muscle building and my muscle repairing itself. Will definitely be trying these new techniques for lats when I get a chance.
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Perfectly executed pullovers Jeff not many know this! Its a game changer and it gives that lat to waist tie in. All the old school bodybuilders had the perfect taper because this exercise was mandatory and gospel as a part of any chest or back routine. Arnold always said it opened up his rib cage to allow a larger chest - and Zane even said this is the exercise which built his incredible serratus. Soo. Absolutely! LiSTEN TO JEFF! BANG ON MAN!
Quality video.
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But if we're doing this, then why not just use the bench to perform a chest supported dumbbell row instead Feel like that'd be safer and further isolate the lats for that exercise. And, if given the attachment point of the lats, wouldn't it make more sense to curve the back the other way, to keep the lats in the lengthened position for more of the movement (Not trying to be weird, just genuinely curious why shortening the lats would be better for this)
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Pretty much what I have been doing for about two years now as I have no equipment other than a bench and dumbbells.
I do prefer pullovers lying straight on the bench, as this allows for an arch that in turn allows the scapular to move almost freely. Yes, it is not streching the lats most, but it feels a lot more comfortable if your shoulderblades are able to move freely
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Love the pullover. So does my wife. A video like this is a great guide if you're strapped for time, too. We tend to have this sense that more is always better - more sets, more movements, etc. Sometimes, basic works best and these two are things a person can do at home with a minimalist setup. I'm looking forward to the mid- and upper back videos.
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Ive been doing the second exercise by just lying on the bench normally (I have a large rectangular sponge pillow/pad thing in between the bench and me so that i have clearance) but yeah not even sure how to hold the dumbell and get into the position Jeff showed with my messed up knees
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Jeff and Jesse, thank you both so so much sensible guidance on fitness! You have helped this 52 year old veteran make progress that I used to think was out of reach. I’m grateful! I hope you have continued success and all the people who watch your content get the same terrific results!
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I dont like the dumbell pullover. I feel the triceps more and my chest. A better example: When you lay down with your head lower than your hips, you can bring the dumbell further than instead stop the movement above your head. So you have a more retroflexion instead.
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Hey Jeff, a potential question for a future video/short series: what kind of warmup should I be doing for big compound movements (all barbell squat variants, deadlift, bench, shoulder/overhead press) I'm probably over thinking it, but I feel like its something I'm missing.
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The straight arm and knee on bench one arm db row is less unwanted loading stress on spine comparing to the other method he advocates - which is akin to bend over db/bb row.
The best supported and safe db row I think would be lying facing on incline bench row.
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Neutral grip and wide grip Pull ups to the halfway up positions are better with focus on the stretch. the dumbbell ones tend to put too much emphasis on the core and thus tire you out and are a problem with not only shoulder issues but lower back problems.
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Your advice came 10 years too late! I tried that exact lateral row on a bench with a (too) heavy dumbbell, and just a few reps later, I felt intense pain. It turned out to be a hernia. I had surgery a month later. I’m 60, but it’s never too late to learn!
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Wait, people avoid the pullover When I was first getting into working out before I even thought to get advice on stuff I kinda just defaulted to the movement when I was trying to figure out how I could hit my lats with my dumbbell set.
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none of these exercises will help you s u r vi v e the coming f a m i n e
best skills are: ruckingcombatfasting
(and storing food)
But dont worry you already took the p o is on v a cc i ne - you wont last to the f a m i ne.
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Great instruction as usual. However, that background music is so annoying and distracting that I couldn't finish the video. Your other videos don't have it. You don't need the music to keep your viewers' attention.
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Just use the bench in a decline position to do the dumbbell pullover, that way your entire back is supported and you get the same angle between your pelvis and shoulder to get the stretch. Safer and effective.
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This is the first time I've been back to this site since 2015 and how is this dude still exactly the same size Should show you right there his shit doesn't work Literally don't get how he's not grown at all
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When the dumbbell was over my head, I dropped the pelvis and when it was over my chest, I used to tighten the abs to bring the pelvis up. also helped to keep the balance. overall a great exercise though
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I’ve been doing pull overs for 20 plus years. In that time I can’t recall seeing anyone else doing them. A brilliant exercise when performed correctly. Thanks for the affirmation Jeff
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