Back and lats workout with dumbbells. Sometimes the simplest exercise is the most effective.

Back and lats workout with dumbbells. The lats help stabilize the back, shoulders Discover 8 dumbbell lat exercises to build back width and strength. Jun 14, 2023 · Dumbbells are a versatile fitness tool that can be found in any gym, regardless of its level of sophistication. Try these lat exercises from a trainer. Pull Up 2. Jun 10, 2024 · If you’re looking to sculpt your back, but just can’t find a way to build the bottom of your lats, try these 10 lower lat exercises to build a bigger back. Feb 4, 2025 · Final Thoughts on Dumbbell Only Back Workouts Back workouts can be a lot of fun – and you don’t have to necessarily go to a gym to have an excellent training session. One-Arm Dumbbell Row If you’re looking for straightforward dumbbell back exercises to add to your routine, the One-arm dumbbell row is a Feb 15, 2024 · Dumbbell lat exercises are an excellent approach to build total upper body strength and to strengthen and tone your back muscles. Hang with arms fully extended. Feb 2, 2023 · Want to build a thick and wide back but only have dumbbells to work with? Here are eight dumbbell-only exercises you can do, along with pro tips to optimize your training. com Sign-Up for Amazon Price Free 30-Day Trial: https://amzn. Get how-to instructions and two workouts. Upright Row 4. Mar 3, 2023 · Here are the best dumbbell exercises to hit your lats. comI’ll answer your questions or coach you 1:1 h Jun 25, 2025 · Ready to master the 14 best latissimus dorsi exercises so you can build serious wings and an enviable v-taper? Keep reading! Jun 23, 2025 · Lats, biceps, rhomboids, traps. We reveal the 15 best dumbbell back exercises and a tried and tested workout to try! Mar 21, 2024 · Master 10 Lateral Exercises with Dumbbells for Stronger Lats. Overhand Bent May 22, 2024 · 10 Best Dumbbell Exercises For Back Dumbbell back exercises target the upper and lower lats and lower back muscles. Jan 12, 2023 · To tone your back, all you need is a set of dumbbells. We’re going to go into the benefits, reasons to target the lats, and how the top 10 of our favorite lat exercises. Jul 25, 2024 · The lats stretch across the width of the middle and lower back on each side and dumbbell lat exercises can increase engagement of these muscles to provide muscle mass, strength gains and a thick back that will provide that coveted V-taper look. This is one of my favorite workouts to do when I’m on a time crunch but still want to burn out my upper-body. Dumbbell training offers several unique advantages: it promotes balanced muscle development, allows a greater range of motion, and can help correct strength imbalances. Mar 7, 2022 · Luckily, all you need is a pair of dumbbells to create effective workouts that will strengthen your lats… ideal for those without access to a gym or machines like cable pulleys. Jan 17, 2025 · Build big, strong latissimus dorsi muscles takes more than just pull ups. Combining dumbbell exercises with proper form promotes muscle symmetry, stability, and overall back definition. Also see needed dumbbells! Total body and lower back options are also covered in this video for the best dumbbell exercises for back. It means that they strengthen the entire upper body region while building muscle. #2: Chest Supported Dumbbell Row (Lat Focused), 4 sets of 8-10 reps Position yourself on an incline bench angled at 30 degrees. Consistency and progressive overload are emphasized for optimal lat development. Using a flat bench, sit with one knee and hand on the bench while rowing a dumbbell with the other hand, making it an effective back strengthener. Training these areas builds upper-body strength, Apr 8, 2025 · Sculpt strong and defined shoulder, bicep, tricep, back and chest muscles with this effective and quick arm workout. Having strong lat muscles helps during exercises, including swimming, pull-ups, chin-ups, […] What are the best lat workouts and lat exercises for building muscle and strength? Get these questions answered in this ultimate guide to lats! Build a stronger, more defined back with this ultimate dumbbell back workout! These exercises will help you target all major back muscles, making it perfect Nov 29, 2022 · Fitness trainers share their favorite lat exercises with dumbbells, all of which work to improve your upper back strength. Building your lat muscles creates […] Jul 18, 2025 · When it comes to back exercises, most people think of cables, barbells, and machines. Grab a pull-up bar with palms facing away, hands slightly wider than shoulder-width. Go for any of these 10 best lat exercises instead. While all of this equipment is certainly helpful for targeting your lats, if you only have access to dumbbells Using dumbbells to train your lats has benefits over using machines or a barbell. Enhance your shoulder health and overall strength now! Nov 21, 2023 · Discover effective lat workouts at home with dumbbells to achieve a V-taper physique! Sculpt your back with these 7 best DB lat exercises. Bands Lats Pulldowns 3. Mar 27, 2023 · The dumbbell row is one of the best dumbbell lat exercises you can do. Again follow along with me in this real-time STAPLE lat and back Two of the most popular lat-focused back exercises include the Lat Pulldown and Dumbbell Pullover. Mar 21, 2025 · The Goal Of Lat Exercises With Dumbbells The goal of lat exercises with dumbbells will be to train the latissimus dorsi muscles (a wide, flat muscle that runs along each side of the middle and lower back) through differing rep ranges, ranges of motion, and loading using just a pair of dumbbells (or one single dumbbell, depending on the exercise). What are the best back workouts and back exercises for building muscle and strength? Get these questions answered in this ultimate guide to back muscles! 4 days ago · Tired of lower back pain and uneven back gains? The unilateral chest-supported row locks you in with support and balances strength. Sep 16, 2024 · 10 Best Lat Exercises To Build a Bigger and Stronger Back 1. Feb 13, 2025 · Your latissimus dorsi (aka “the lats”) are the broadest back muscles (you have one on either side of your spine), and targeting them can help give you a broad-shouldered, slim-waisted, fitness model physique. Nov 13, 2024 · Target your lats with these top dumbbell exercises. I’ve grouped these exercises into rowing movements, pulling movements, and lifting movements. So, here are some powerful exercises that target your lats and help build a solid foundation. It can be frustrating to work hard in the gym and not see the results you want. Dumbbell exercises Jun 26, 2024 · Add these 17 lat exercises and workouts to your routine to build a stronger back and increase muscle size and strength. The lat muscles’ essential functions include stabilizing your spine and shoulders and supporting better core strength. And with efficient drop sets built into the routine, you’ll hit muscle Hitting an awesome Lat And Back Workout At Home in the next part of our new dumbbell series. In this article, I am going to share how I helped my clients build dominating V-taper backs with my 10 top dumbbell lat exercises. Strengthening muscles, such as the lats, rhomboids, and traps, leads to better performance in various physical activities. Read on to learn more If you want some simple but effective lat exercises with dumbbells, this page will tell you everything you need to know. (Want to find the perfect dumbbell lat exercises for your fitness level and goals? Our quick assessment quiz can create a personalized training plan just for you!) Whether you're working with basic dumbbells or Apr 5, 2023 · Incorporating lat specific exercises will not only lead to a more muscular back, workouts can result in good posture helping to alleviate lower back pain and increased overall strength to the upper body. let's get into the exercises before you get to the full workout. Top 7 Exercises For Killer Back Workout With Dumbbells Most likely, you've heard of most of these, but there may be some surprises in this list that will make you wish you had heard of them sooner. May 8, 2023 · The Best Lat Dumbbell Exercises Now that we've explored the benefits of dumbbell training for lats, let's dive into the most effective exercises to build impressive back development. Jun 23, 2025 · We’re going to go over 8 of the best dumbbell exercises to grow your lats. Understanding which dumbbell exercises best activate your lats is crucial for a stronger, wider back and balanced physique. Aug 3, 2022 · Here's how to strengthen your lats (latissimus dorsi that run from the back of your shoulders to your hips) at home. Jun 14, 2024 · Discover the 18 best lat exercises with dumbbells for women to build a strong, sculpted back. Jun 26, 2024 · When you want to strengthen your back but there’s no equipment in sight, all can feel lost. Pullover So, it’s crucial that you train your lats regularly. Jul 22, 2025 · This movement complements other back exercises, such as the bent-over barbell row and dumbbell lat exercises. An overhand grip db The 15 best back exercises for muscle and strength are proven moves like deadlifts, rows, and pull-ups—validated by scientific research, top trainers, and EMG studies. Deadlift 2. Apr 6, 2022 · Strength coach and Athlean-X founder Jeff Cavaliere CSCS ranks the best and worst back-building exercises that safely engage and strengthen the lats. Anatomy & Function Of Back Muscles Best At Home Back Exercises And Workout (Without Equipment) Best At Home Dumbbell Back Exercises And Workout Jul 20, 2023 · Transform your back and get a head-turning physique with these top 9 dumbbell lat workouts designed to target the latissimus dorsi muscle. Nov 11, 2024 · Learn how to grow and strengthen your latissimus dorsi (lats) with effective lats workouts at home, nutrition tips, and training methods. For all the exercises I discuss, new lifters should start out light and listen to your body before increasing the weight load. All you need is a pair of dumbbells and 20 minutes. Muscles Worked: Latissimus dorsi (lats), rhomboids, erector spinae, teres major, and to a lesser degree, your forearms and biceps. Extra Credit: Use 16lb+ (8kg+) dumbbells. 6 days ago · This single-arm dumbbell low row targets the mid-back and lats, promoting balanced muscle development. Incorporating dumbbell exercises into your workout routine can be highly beneficial in achieving BUILDING A BALANCED physique is all about the back. So, let’s not waste any more time and get straight into it! Strengthening your back doesn't require fancy workout equipment. If you want to create a v-shaped top half, the single-arm row is a great choice, as it builds the exact muscles responsible for that desired top-half build. Are you looking to build a back that commands attention, but can't seem to find the right exercises to hit those lats? Look no further than dumbbell lats exercises. Adding lat exercises to your regimen can have a big impact, regardless of how experienced you are at the gym or how new you are to fitness. Be warned, exercise four will bury you and quickly empty the tank. Mar 31, 2025 · A lat workout with dumbbells allows for a full range of motion, better muscle engagement, and is suitable for all fitness levels. Jul 17, 2025 · Pull day workouts target the back, biceps, and rear shoulders—key muscles involved in pulling motions. Add these lat exercises and workouts to your routine to add major size and strength. But fear not, we have compiled a list of the best Jan 4, 2023 · Your latissimus dorsi (lats) are the widest muscle in the human body, fanning across your mid-to-lower back. Feb 7, 2025 · Build Stronger Lats at Home Who needs a gym when you can build powerful, functional lats right at home? With just a resistance band, a pair of dumbbells, or even your own body weight, you can transform your posture, boost your pulling power, and protect your back from future injuries. Oct 24, 2024 · These dumbbell lat exercises at home are the top exercises to build your back width, and can be done at home. Learn 10 compound and 4 isolation exercises to create a strong back. With dumbbell back workouts, if you are looking to increase strength, work up to performing 2-6 sets, 3-5 reps per set, and at least 85% of your one-repetition Here are two dumbbell back workouts to do at home and at the gym, as well as 10 exercises with how-to instructions. Sep 9, 2024 · Another favorite exercise that crops up time and time again in CBum’s back workouts is the dumbbell row. However, considering the other exercises below, we chose an overhand grip here. With a little creativity, you can use them to target your lats, which helps build V-taper back. Moves like pull-ups, single-arm rows, and lat pullovers target the lats, improve posture, and build strength. These are great exercises, but the loading conditions will depend on your experience. Jun 12, 2025 · A 45-degree angle for back exercises with dumbbells works the traps (trapezius), rhomboids, rear delts (posterior deltoids), teres major, and mid and upper lats. Many gym-goers have struggled with finding the right exercises to properly target their lats. Pull Ups 2. Doing some lat exercises with dumbbells will help you do a lot of unilateral and bilateral movements, avoiding chances of muscle imbalance. You can use any grip for this, and we recommend doing all (we'll talk more about training variables after we go over the exercises and back workout). Pull Up. Learn the importance of warm-ups, proper form, core engagement, balanced recovery, and nutrition. It is a classic back exercise that targets all the muscles of your upper back, including your latissimus dorsi, trapezius, and rear deltoids. Whether it be for mass, strength, or performance, dumbbells can be an incredible tool to improve our performance and physique. According to the Better Health Channel, muscle needs time to repair and grow after a workout. May 13, 2024 · Kick-start your back and biceps development with this great workout for building wide lats and sleeve-bursting upper arms. Here are the 10 best dumbbell back workouts for building a massive back. Complete two or three times every week. It is a classic move that activates the entire back, especially the lats. Dec 2, 2023 · Learn about the best back exercises for developing your lats, traps, lower back, and back extensors. Can you build back muscles with dumbbell workouts? Absolutely! I'll show you the 7 best dumbbell back exercises for every goal! Sep 19, 2024 · You can train all your back muscles perfectly well with dumbbells. Jan 19, 2025 · These are the best lat exercises, whether you have access to machines, free weights, or want to grow your back simply using your bodyweight. Jun 10, 2024 · Using dumbbells certainly isn’t a dumb way to target and strengthen your lats. This post will cover what you need to know to conduct efficient lat workouts with dumbbells, from setting up a detailed Jun 23, 2025 · We’re going to go over 8 of the best dumbbell exercises to grow your lats. The most common way to to the single arm dumbbell row is by supporting your upper body by placing a hand on a bench, but you can also do them free-standing, just leaning forward Mar 24, 2024 · The dumbbells are the heroes of lats training. Without proper recovery, muscles won’t get stronger or bigger—making rest just as important as the workout itself. Jun 23, 2025 · We're about to go over the 10 best lat exercises, back workouts featuring lat exercises, including a gym and home version, and programming tips to help you train and grow your lats. You just need to combine 2–3 different exercises together. Use dumbbells to do lat exercises at home as part of an upper body and back workout program. Cable Lat pulldown 5. May 8, 2023 · The solution to this is the versatile dumbbell. Jun 23, 2025 · 1. The exercises target multiple upper body muscles, such as traps, rhomboids, rear delts, and lats. Your lats also assist with several shoulder movement patterns, such as internal rotation, extension, abduction, and adduction. 1. Single-arm Dumbbell Rows Dec 16, 2024 · Working out the back muscles does not just build your back’s strength. Dumbbell Row 3. Let's improve posture and prevent back pain. Back workouts with dumbbells effectively strengthen major back muscles. " The lats are a pair of broad, fan-shaped muscles that sit on the middle and lower back. Back Anatomy 101 Jan 17, 2025 · Discover the best dumbbell lat exercises for building a stronger, more defined back and the benefits of regular lat workouts. A 20 minute BACK WORKOUT with dumbbells using supersets to target the back along with the core and rear delts!Supersets are the format for most of this 20 mi May 26, 2025 · Dive into 7 powerful back exercises, complete with video demonstrations, to achieve a full and effective workout. If you want to build a thicker, wider, and stronger back, the best approach is to focus on lower lat exercises that maximize muscle engagement and width. Check out our list of the 8 best dumbbell lat exercises right here! Jun 28, 2023 · What are the best lat exercises? Scouring the web for the best lat exercises to build a massive, ripped back? You’ve hit the jackpot with this post! The lats muscle, or the latissimus dorsi, happens to be the largest muscle in the upper body. All you need is a pair of dumbbells to start making insane back gains today Do these to grow wider back (dumbbell workout)Sahara · Hensonn Do THESE row variations to hit all the back muscles For a Full Gym Workout & Diet Plan: https://deltabolic. Sometimes the simplest exercise is the most effective. If you want a wider, thicker, and stronger back, start with these science-backed, trainer-approved exercises for maximum results and minimal injury risk. Dumbbells are versatile equipment that is easily accessible. Most dumbbell back exercises are thus compound movements for your upper body. Thanks to these exercises, your back will finally look like a "V" rather than an "I. Barbell Row 4. May 24, 2024 · Build your best back ever using nothing but dumbbells. Bent Over Barbell Row 3. Dumbbell exercises for lats are also convenient for those training at home, requiring minimal equipment and allowing you to build lats at home without access to machines or cables. Discover how this single-arm variation helps you target lats, traps, and upper back safely and effectively. Chances are you’re looking for dumbbell lat exercises because you’re training in a gym with limited equipment. Aug 27, 2024 · A classic back-building exercise, the single-arm dumbbell row assists in building the mid-back, which consists of the lats, traps, and rhomboids. Inverted Row 3. Grab some Dumbbells between 5-30lbs and try this 10 Minute Lightweight Dumbbell Back Workout. If you own a set of adjustable dumbbells, you can use those to perform a dumbbell workout routine from the comforts of your own home. A dumbbell only back workout that you can do from the comfort of your own home! This workout is perfect to grow your lats, upper traps, lower traps, lower back and biceps! Sep 14, 2022 · The lat pullover – sometimes referred to as dumbbell pullovers or a straight arm pullover – is quite unique in that it targets both your back and chest muscles at the same time (more on that below). Supplementary barbell exercises for lats include the barbell pullover, and the kroc row. They strengthen the upper back, lats, and rhomboids, as well as activate core and shoulder muscles. Lower lats are crucial for creating that coveted “V-taper” look and providing real power for pulling movements. What are the lats? Jan 24, 2025 · This article reveals the best dumbbell exercises for your lats and provides you with a simple but effective V-taper back training workout to try. Dumbbell lat exercises are a great way to train the lats at home or in a gym with limited equipment. Jan 14, 2025 · With these dumbbell back exercises and tips, you’ll build a stronger, more defined back that supports your overall fitness goals. Since the back is the largest muscle group in your upper body, you’ll also burn plenty of calories while you train. The bent-over dumbbell row delivers a heavy training stimulus to the lats and other muscles of the back while reinforcing hip hinge mechanics. Dec 4, 2024 · You can add size, strength, and power to your mid-back and lats by incorporating these 16 dumbbell exercises into your back workouts. Pull yourself up until your chin clears the bar, then lower back down with control. To address this, I have compiled a list of the top 13 dumbbell back exercises, which will help you enhance your back workout and achieve larger, stronger lats. The Big Back workout works out this very important muscle group so when you feel the need for power your back muscles can back it up. Here are the best dumbbell lat exercises for building a strong back. Jul 24, 2025 · A well-structured latissimus dorsi dumbbell workout can help correct imbalances and create a more powerful back. I used to believe that building a strong lat would require endless cable rows and pulldowns. The single-arm dumbbell row effectively isolates the lats, rhomboids, traps, and rear delts. Mar 24, 2025 · Use these dumbbell back exercises to build strength and muscle at home. Here are 20 of the best back workouts from trainers to try. Jan 8, 2024 · Want to build strong and sculpted lats? Wondering about the most effective dumbbell lat exercises? Discover the key to a powerful back and improved posture now! How to Build Your LATS - An Ideal Exercise With Dumbbells I chose for you 8 of the best exercises to build back muscles with dumbbells only If you exercise at home using only dumbbells, this is Nov 22, 2024 · Struggle to hit your lats when you work out? You might be using the wrong movements. The back workout above includes a mixture of compound and isolation movements to target the May 20, 2024 · What should you be doing on back day? According to scientific research, these are the best, worst, and just okay upper back exercises. Feb 12, 2025 · You’ve now got a powerful arsenal of barbell-only lat exercises to form the basis of your upper back workouts. And, there are a number of workouts to target your lat and other back muscles using machines, barbells, and of course, dumbbells. Jun 25, 2025 · Whether you plan to use your body weight or have a minor amount of equipment, like dumbbells, we've got you covered with the best at home back workouts (with and without equipment), programming tips, and directions for how to perform each exercise. You want some back exercises that work the lat muscles, but can be done without a cable machine or pull-up bar. All you need is a set of dumbbells to build strength and muscle definition – no gym required. to/33kpB19 Try Audible Plus Free for That means that they can often play a key role to increasing power. Jul 23, 2020 · Follow Along With Chris Heria as he does a Quick And Effective Home Back Workout. Jun 2, 2022 · Back Workout Placement: This exercise should be performed earlier on in your back workouts given that it involves some stabilizer muscles and motion at multiple joints. Therefore, the following exercises with dumbbells are suitable for training both the lats and the back: Dumbbell deadlift: this is a complete exercise involving the low back and lats and working on leg and core strength. A back workout is ‘ a workout where you try and hit the back from Jun 15, 2024 · Check out the most effective barbell lat workout techniques, max your strength gains and transform your back! Jan 15, 2025 · Back exercises are important for women and contribute to a strong, sculpted back and great posture. Build strength, improve posture, and achieve a V-taper physique with rows and more! Jun 26, 2025 · Incorporate these 16 dumbbell exercises into your back workouts to add size, strength, and power to your mid-back and lats. These 6 easy and effective lat Jan 31, 2024 · 12 Best Lat Exercises & Workout to build a Bigger, Stronger Back: 1. 6 days ago · Learn the proper form and technique for doing a cable pullover, an exercise for targeting back and shoulder muscles. How To Perform 6 Easy Lats Exercises with Dumbbell OnlyWant to build wide, wing-like lats but only have dumbbells? You're in the right place. Find out when you should perform each type of exercise in your workout. Standing upright primarily activates the traps and posterior deltoids. Chin-ups (palms facing you), wide grip pull-ups, and assisted pull-ups. However, many weightlifters are only familiar with a few back exercises with dumbbells and may not be using the best ones. Also includes new back exercises that can be done without a bench for beginners too. 1 While the thickness of the lats can be targeted through side-to-side movements, the up-and-down trick can help widen the back more than side-to-side May 5, 2025 · 100+ Names of Best Back Exercises With Images to Build Mass and Strength, 1. Developing strong and well-defined lats is essential for achieving a stable back, shoulders, and hips. These exercises offer a good mix of accessibility and challenge. Dumbbell Bent-Over Row. With step-by-step instructions and tips. Aug 11, 2025 · Sculpt a strong, defined back with this at-home workout featuring the 8 best back exercises for women. You’ll develop a better mind-muscle connection and core stability compared to standard pulldown variations, leading to more effective back development. You Discover the ultimate guide to dumbbell workouts for lats, featuring introductory to advanced exercises for a V-shaped back. Nov 19, 2022 · The one-arm dumbbell rows are a great exercise for developing back muscles. Mar 5, 2024 · Lat training with dumbbells offers an array of benefits including improved posture, enhanced shoulder health, and increased overall back strength. Chris Bumstead takes a neutral grip (palms facing each other) and keeps his elbows close to his side to emphasize the lats more. . In this article we’ll discuss our recommended lat exercises at home with dumbbells to achieve a wider and stronger back. Grab one dumbbell in each hand and maintain them directly below your shoulders with your arms fully Apr 5, 2024 · Training with dumbbells is a great way to grow your back muscles and in this article, we have the absolute best lat workouts with dumbbells that you need to try right away. Aug 24, 2022 · Now that you understand the anatomy of all the back muscles let’s get into the best dumbbell exercises for lats. Jul 5, 2024 · The dumbbell shrug exercise is another great exercise for your dumbbell back workout, it is one of the best exercises to build bigger, stronger trapezius, upper back, and neck muscles. New comments cannot be posted and votes cannot be cast. Oct 19, 2023 · If you have a pair of dumbbells, you have a gym! Build a wide back with these killer dumbbell lat exercises that will help you gain muscle and strength. May 12, 2025 · Discover 16 effective dumbbell exercises that target every muscle group in your back for maximum strength, definition, and muscle growth. Bent-Over Dumbbell Row The dumbbell bent-over row is much like its barbell counterpart and one of our favorite lat exercises with dumbbells. May 13, 2021 · For the FULL WORKOUT and DIET plan: https://seriousshred. Aug 6, 2025 · These dumbbell lat exercises are perfect for home workouts and fitness enthusiasts. Add these dumbbell back exercises from a celeb trainer to your upper-body workout for a stronger back. The exercises you'll include in your routine to target these posterior muscles (which include your rear delts, rhomboids, traps, and lats) are Feb 10, 2025 · A personal trainer's tips on nine essential dumbbell back workouts that build strength, correct imbalances, and sculpt a strong, V-tapered back at home or the gym. Remember to focus on form, progressively increase weight, and prioritize consistency. Jul 17, 2025 · For most back workouts, it’s best to allow at least 48 hours before training the same muscle group again. Here are 7 dumbbell Lat exercises to help you grow a monster back. This article dives into ten powerful lat dumbbell exercises tailored to construct a formidable back. Grab your dumbbells and start building strength and muscle today! The best lat exercises will give you lats that go all the way down to the hips, giving you a v-taper back! Add these to your next back workout! Want to build bigger lats? This video showcases the top 7 dumbbell lat exercises to target those lats and develop a wider, stronger back. Without the weight of barbells, kettlebells, or dumbbells in your hands — let alone a pull-up bar Here’s a full dumbbell only back workout for you to try!Full Workout:Overhand rows- 3x12Underhand rows- 3x12Chest supported rows- 4x12Lat pullovers- 4x12Sing What are dumbbell alternatives to cable pull downs, lat pulls, etc or in general, does anyone know a list of all the dumbbell exercises that target back and lats? Would greatly appreciate any help! Archived post. wqi eyf ahhbj vgvwj pynuvy rbhl gtmq akzci xpcn vln