Dumbbell Lat Rotation
Improves lat strength and rotational mobility
BackIntermediateStrengthRotation
At a glance
| Muscles worked | Primary: Lats. Secondary: shoulders, upper back |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Rotation |
| Sets & reps | 4 sets × 10 each side |
| Estimated calories burned | ~80 kcal |
How to do it
- Step 1: Hold a dumbbell in each hand, palms facing your thighs
- Step 2: Keeping your arms straight, rotate your shoulders, lifting the dumbbells out to the sides
- Step 3: Focus on squeezing your lats, keeping your core engaged
- Step 4: Hold for a brief moment, then return to the starting position
- Step 5: Repeat on the other side
- Step 6: Focus on slow and controlled movements, avoiding jerking or swinging the dumbbells
Equipment
- Dumbbells optional
Coaching tips
Benefits
Improves lat strength and rotational mobility
Common mistakes
Not keeping the core engaged, letting the dumbbells swing
Make it harder
Increase the weight of the dumbbells
Make it easier
Decrease the weight of the dumbbells
Breathing
Exhale during the rotational motion
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
Single Dumbbell Bent Over Row and Twist
Intermediate · 3 sets × 10-12 repsRowing with a Short Bar and Pulley
Beginner · 4 sets × 10-12 repsInverted Lat Row with Towel
Intermediate · 4 sets × 10-12 repsHigh Scapular Stretch and Row with Pulley
Intermediate · 6 sets × 15 repsBent Over Wide Stance Row with Powerball
Intermediate · 3 sets × 10-12 repsHugging a Barrel Rotating Warm Up Stretch
Beginner · 3 sets × 10-12 each directionGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.