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Dumbbell One Arm Row (rack support)

Dumbbell One Arm Row (rack support)

The Dumbbell One Arm Row (rack support) is an effective and versatile exercise that primarily targets your back muscles, specifically the latissimus dorsi, rhomboids, and trapezius. This exercise also engages your biceps, rear deltoids, and forearms, making it a great compound movement for overall upper body strength and muscle development. To perform the Dumbbell One Arm Row (rack support), you will need a dumbbell and a weight rack or a stable surface that can support your body weight. Begin by positioning the dumbbell on the weight rack at waist height or slightly lower. Stand facing the rack, extending your arm to grip the dumbbell with a neutral grip (palm facing your body). Your feet should be shoulder-width apart, and your knees slightly bent for stability. To initiate the exercise, brace your core and maintain a neutral spine as you pull the dumbbell straight up toward your ribcage. Focus on engaging your back muscles as you squeeze your shoulder blades together at the top of the movement. Pause for a moment, then gradually lower the dumbbell back to the starting position under control. The Dumbbell One Arm Row (rack support) can be modified to accommodate different fitness levels. Aim for 2-3 sets of 8-12 repetitions per arm, resting for 60-90 seconds between sets. Remember to start with a weight that allows you to maintain proper form and gradually increase the resistance as you become stronger. Incorporating this exercise into your routine can help improve overall back strength, posture, and stability. However, it's important to ensure proper form to prevent injury. If you experience any discomfort or are unsure about performing this exercise, I recommend consulting with a fitness professional for personalized guidance and assistance.


  • Stand with your feet shoulder-width apart and slightly bend your knees.
  • Place a dumbbell on the floor next to your right foot.
  • With your right hand, pick up the dumbbell and hinge forward at the hips, keeping your back straight.
  • Place your left hand on a rack or any stable surface for support.
  • Let your right arm hang straight down towards the floor with your palm facing your body.
  • Engage your core and exhale as you pull the dumbbell up towards your side, focusing on using your back muscles.
  • Keep your elbow close to your body and squeeze your shoulder blades together at the top of the movement.
  • Pause for a moment at the top, then inhale as you lower the dumbbell back down to the starting position.
  • Repeat for the desired number of repetitions, then switch sides and perform the exercise with your left arm.

Tips & Tricks

  • Ensure you have a stable and balanced stance before initiating the exercise.
  • Maintain a neutral spine position throughout the movement to avoid straining your back.
  • Engage your core muscles to provide stability and support during the exercise.
  • Focus on pulling the dumbbell towards your hips, squeezing your shoulder blades together to target the back muscles effectively.
  • Keep your elbow close to your body and in line with your shoulder to maximize activation of the targeted muscles.
  • Control the movement both during the concentric (lifting) and eccentric (lowering) phases to maximize muscle engagement.
  • Exhale during the concentric phase and inhale during the eccentric phase.
  • Choose an appropriate weight that challenges you while maintaining proper form.
  • Progressively increase the weight over time as your strength improves.
  • Take adequate rest between sets to allow for muscle recovery and prevent overexertion.


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