Dumbbell One Arm Row Rack Support

Muscles worked

Setup

1. Stand facing a power rack with feet in a staggered or shoulder-width stance.
2. Place your non-working hand firmly on a rack upright or crossmember at hip-to-waist height.
3. Hinge at the hips until your torso is nearly parallel to the floor, maintaining a flat back.
4. Grip the dumbbell with your working hand using a neutral grip, letting it hang at full extension.

How to do it

1. Exhale and pull the dumbbell toward your hip, driving your elbow back and upward while keeping it close to your side.
2. Squeeze your shoulder blade toward your spine at the top of the movement for a full contraction.
3. Inhale and slowly lower the dumbbell back to the starting position, feeling a deep stretch in the lat.
4. Complete all reps on one side before switching to the other.

Form checklist

• Keep your spine neutral from head to hips; do not round your lower back.
• Avoid rotating your torso to 'cheat' the weight up; keep shoulders square to the floor.
• Ensure the movement is driven by the elbow rather than just pulling with the hand.
• Maintain a stable base by keeping your weight evenly distributed through your feet.

Pro tips

• Focus on the 'elbow-to-hip' cue to maximize lat engagement and minimize bicep involvement.
• Initiate the movement by retracting the scapula (shoulder blade) slightly before the arm begins to move.
• At the bottom of the rep, allow the weight to pull your shoulder blade forward slightly to get a maximum stretch on the lats.

Make it harder

• Incorporate a 2-second isometric hold at the peak of the contraction to increase time under tension.
• Use a 'dead-stop' variation by resting the dumbbell on the floor between reps to eliminate momentum.

Frequently asked

What muscles does the dumbbell one arm row rack support work?

The dumbbell one arm row rack support primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell one arm row rack support?

The dumbbell one arm row rack support uses dumbbell.

Is the dumbbell one arm row rack support good for beginners?

The dumbbell one arm row rack support is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Battling RopesIntermediate · lats and trapezius
• FlagIntermediate · abs, lats, obliques, and trapezius
• Kettlebell Alternating Renegade RowAdvanced · lats and trapezius