Recommendations Support Us. It’s the broadest muscle of the back, as evidenced by the name, which translates to “broadest muscle of the back.” Yeah, people folks who named the lats weren’t the most imaginative folks. Do 8-10 reps x 3 sets. And, being a compound movement, it can also activate your chest as well as your abs. So if you’re looking for an exercise which does the work of many exercises, then this would be an ideal exercise for you. Since the exercises are so straightforward, this dumbbell arm, chest, and back workout is also really easy to adjust to best meet your fitness needs and goals. Which dumbbell lats workouts works suits you the most? Keep your chest slightly off the ground. That’s one compete IYT rep. Do 8-10 reps x 3 sets. HOW TO DO IT: Lying face-up on a flat bench, hold a pair of dumbbells over your chest with palms facing each other and elbows only slightly bent. And if you don’t have an adjustable bench at home, try propping up one end of the bench on a sturdy support, like cinderblocks or bricks. For this reason, dumbbell pullovers are one of the best exercises to target your lats. Twisting Bend to Opposite Foot. Dumbbell pullovers are not just a chest exercise, but they also work your lats and triceps. Best of all, dumbbells work for pretty much every lift. Example Dumbbell Only Chest Workout . To form the letter “T” raise your arms upward until your arms reached forehead height. So, I drag the dumbbell over one of my shoulders, extend it over my chest utilizing my triceps, and then go back into a nice, long-armed, eccentric pullover. Dumbbell Pullover The dumbbell pullover is viewed as a chest exercise by some, and it’ll hit your abs considerably too. HOW TO DO IT: Lie face-up on a bench set at a 45-degree angle. Now, let’s go through each exercise in more depth. Look forward or down but keep your back as straight as possible. Use dumbbells to do lat exercises at home as part of an upper body and back workout program. This exercise can be done on a flat bench, decline bench or even an incline bench. Chest workouts usually also have an impact on your arms, shoulders, and back, building a stronger upper body overall. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. Building a stronger chest is important to improve your posture and will enhance your workouts, be it swimming, gymnastics or Olympic weightlifting. 5 Dumbbell Chest Workouts to Improve CrossFit Performance boxrox.com - Caro Kyllmann. Press your dumbbells up directly above your upper chest, keeping your arms bent slightly. All the above exercises are good for the muscles of the back including lats. Pullovers are different from other lats exercises because they focus on shoulder extension rather than adduction. Do 8-10 reps x 3 sets, both sides. Working out to toughen your chest will improve your CrossFit performance by making exercises such as push-ups, dips, and almost every overhead movement easier. Keeping your arms almost straight, separate your hands and lower the dumbbells to the sides until you feel a stretch in your chest. With the right plan and the right discipline, you can get seriously shredded in just 28 days. They primarily work when you pull and adduct something. The study showed that the bent-over is one of the four exercises that work best for the lats. It gives us an additional stretch on the lats as we move outward with each repetition in front of the body. You’ll find images and a description of each exercise below. When you return into the beginning position, return slowly so that your muscles got full engaged. Keep your left arm straight on the bench and hold your right arm straight just underneath your shoulder. At the bottom of the movement, your palms should be facing the ceiling. 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