Back
Lat Pull DB
A powerful vertical pulling alternative to build back width and stability using only a single dumbbell.
How to perform.
Follow the sequence — setup is half the lift.
Place a dumbbell on the floor at the end of a flat bench and lie perpendicular across the bench with only your upper back and shoulders supported.
Form a diamond shape with your hands against the underside of the top dumbbell plate and extend your arms directly over your chest.
Lower the weight in a controlled arc behind your head while keeping a slight bend in your elbows until you feel a deep stretch in your lats.
Engage your lats to pull the dumbbell back up to the starting position above your chest using a smooth and deliberate motion.
Exhale as you reach the top of the movement and pause briefly to maintain tension before starting the next repetition.
Keep your hips slightly dropped throughout the set to create a stable anchor for the upper body movement.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bending the elbows excessively which turns the movement into a tricep extension.
- Arching the lower back too aggressively instead of maintaining a stable core.
- Using momentum or swinging the weight rather than controlling the eccentric phase.
- Dropping the hips too low or lifting them too high, losing the stretch in the lats.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.