Dumbbell One Arm Row (rack support)

Category

Back

Difficulty

Beginner

Equipment

Dumbbells

Primary muscles

Latissimus Dorsi, Teres Major

Secondary muscles

Rhomboids, Posterior Deltoids, Biceps Brachii

How to do it

1. Stand facing a dumbbell rack, placing your left hand on the rack for support. Hold a dumbbell in your right hand with a neutral grip, arm extended down.
2. Lean downwards, step back with your right leg and keep it extended, bending both knees slightly and keep your back flat.
3. Pull the dumbbell upward towards your hip, bending your elbow and keeping it close to your body, focusing on squeezing your back muscles.
4. Lower the dumbbell back to the starting position with control, fully extending your arm. Repeat for the desired number of repetitions, then switch to the other arm.

Form tips

• Avoid rotating your torso; keep your shoulders square to the floor.
• Focus on using your back muscles to lift the weight, not your arm.
• Breathe out as you pull the dumbbell up and breathe in as you lower it.