These 2 'Misunderstood' Back Exercises Could Finally Give You a V-Taper, Trainer Says

To build a wider, stronger back and achieve the coveted V-taper physique, targeting your lats is of the utmost importance. The latissimus dorsi, or lats, are the large muscles that span the middle and lower back, and are responsible for giving your upper body a broad appearance. Strengthening these muscles not only improves your posture but also boosts pulling strength for lifts like pullups, rows, and deadlifts. Dumbbell lat exercises are a versatile way to hit these muscles effectively, letting you build strength and shape without needing a lot of equipment.

In a recent video, Jeff Cavaliere, CSCS, of Athlean-X shares two of the most effective, underrated, and "misunderstood" dumbbell lat exercises to sculpt your back. If your current approach isn't working, you're limited on equipment, or simply want to try something new, try these dumbbell lat exercises.

Related: Want a Stronger Back? This Overlooked Row Is a Powerlifter’s Secret Weapon

Best Dumbbell Exercises for the Lats

Single-Arm Dumbbell Row

Perform these standing instead of resting a knee and hand on a bench, like people do for dumbbell rows. Cavaliere warns against the bench variation because the position creates an uneven, asymmetrical load, which can increase the risk of an inguinal hernia. With one knee on the bench, the load is offset, placing extra stress on the already vulnerable inguinal canal and raising the likelihood of injury.

How to Do It

1. Hold a dumbbell in one hand, hinge slightly at the hips, and keep your back flat. If needed, support yourself by putting your nonworking hand on an incline bench and standing with staggered feet.
2. Let the dumbbell hang straight down, palm facing your body.
3. Pull the dumbbell toward your ribcage, squeezing your back at the top. Keep elbows tight to your sides.
4. Lower it slowly and repeat for the desired reps before switching sides.

Dumbbell Pullover

Cavaliere calls dumbbell pullovers a misunderstood exercise that’s often skipped, but when done correctly, they can deliver serious gains. When gripping the dumbbell, keep your elbows flared. Rather than lying flat on a bench, set up in a bridge position to engage your core and maximize lat activation. For an even deeper stretch, drop your hips as the dumbbell moves back over your head. The lats attach to the pelvis, so the further your hips move away from your upper arms, the greater the stretch and the more you’ll engage the muscle.

How to Do It

1. Rest your shoulders on a bench back with feet flat and hips lifted into a bridge, holding a dumbbell with both hands above your chest.
2. Lower the dumbbell behind your head while keeping your arms slightly bent, slightly dropping your hips down.
3. Pull the dumbbell back over your chest.

Related: Best Bicep and Back Workouts at Home: How to Build Muscle With Little or No Equipment