1Exercise
Dumbbell Row
Rest 2m
- 18 reps x 26 kgRIR 3
- 28 reps x 26 kgRIR 2
- 38 reps x 26 kgRIR 1
Brace through the non-working hand, drive elbow toward hip, and avoid trunk rotation to keep tension on the lats.
Lats Workouts With Dumbbells
Dumbbell-first lats workouts for adults who want stronger pulling performance and back hypertrophy using evidence-informed effort targets, practical kilogram load examples, and simple week-to-week progression.
Set load units
Workout 1
5 exercises15 sets
Dumbbell Lats Strength and Hypertrophy Template
Lats, Biceps, Rear Delts, Trapezius, Chest
A dumbbell-only lat-focused session built around horizontal pulling plus shoulder-extension work, using straight-set loading and 1-3 RIR progression.
- 1
- 2
2ExerciseChest Supported Incline Row
Rest 1m 45s
- 110 reps x 20 kgRIR 3
- 210 reps x 20 kgRIR 2
- 310 reps x 20 kgRIR 1
Keep sternum on pad, pull elbows down and back, and pause briefly at peak contraction.
- 3
- 112 reps x 18 kgRIR 3
- 212 reps x 18 kgRIR 2
- 312 reps x 18 kgRIR 1
Maintain neutral spine and fixed torso angle; avoid standing up as reps get hard.
- 4
4ExerciseRenegade Row
Rest 1m 30s
- 18 reps x 12 kgRIR 3
- 28 reps x 12 kgRIR 2
- 38 reps x 12 kgRIR 1
Use a wide foot stance, minimize hip sway, and keep shoulders level throughout each pull.
- 5
5ExerciseDumbbell Pullover
Rest 1m 30s
- 112 reps x 20 kgRIR 3
- 212 reps x 20 kgRIR 2
- 312 reps x 20 kgRIR 1
Keep ribs stacked down, soften elbows, and move through shoulders without excessive lumbar extension.