The lattissimus dorsi, or lats, play a major role in activities such as swimming, rowing and hammering. Developed lats are a sign of physical strength and are a highly sought after commodity in the gym. You don't need a gym, however, to build your latissimus dorsi -- simple hand weights can have you on your way to a strong, broad back.

One-Arm Dumbbell Rows

This hand weight exercise primarily targets the latissimus dorsi while also working some of the smaller muscles of the back. Place your left knee and hand on an exercise bench, your right foot flat on the floor with your leg extended, and hold a dumbbell in your right hand with your palm in. Begin with your abdomen contracted, back straight and right arm extended toward the floor. Exhale as you lift the weight toward your chest by bending your elbow and lifting it as high as possible next to your body. Inhale as you slowly lower the weight back to the starting position. Complete the desired number of repetitions, then repeat the exercise with your other arm.

Dumbbell Pullovers

Pullovers use hand weights to not only develop the latissimus dorsi but also to stretch and open the muscles of the rib cage. Lie face up on an exercise bench with your knees bent and feet flat on the floor. Hold a hand weight in the palms of both hands with your thumbs wrapped around the handle. Begin with your arms extended over your chest. Inhale and lower the hand weight behind your head by slightly bending your elbows. Exhale and pull it back over to the starting position.

Incline Reverse Lateral Dumbbell Raise

The reverse lateral dumbbell raise is mainly known as an upper back exercise, however, toward the end of the movement the upper fibers of the lattisimus dorsi are activated and used to lift the hand weights to the final position. Lie face down on an incline exercise bench with your knees bent and feet flat on the floor. Hold a hand weight in each hand and begin with your arms extended toward the floor. Exhale and slowly raise the hand weights up and out to the sides until your arms are level with your shoulders. Keep a slight bend in your elbows to reduce joint stress. At the top of the movement, squeeze your shoulder blades together, then inhale as you slowly lower back to the starting position.


If you are new to weight training, begin with lighter weights and concentrate on technique rather than how much weight you can lift. As your strength improves, gradually increase the size of your hand weights as well as your volume of exercise, such as sets and repetitions. Always move with slow, controlled movements when strength training, especially when working with heavy weights.

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