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Back · Dumbbell
Dumbbell One Arm Row (Rack Support)
Dumbbell One Arm Row (Rack Support) is an intermediate compound strength exercise that works the lats (back), with the upper back, shoulders and biceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Upper Back · Rhomboids
- Shoulders · Posterior Deltoids
- Biceps · Biceps Brachii
How to do Dumbbell One Arm Row (Rack Support)
- 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.
- Lean downwards, step back with your right leg and keep it extended, bending both knees slightly and keep your back flat.
- Pull the dumbbell upward towards your hip, bending your elbow and keeping it close to your body, focusing on squeezing your back muscles.
- 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.
Dumbbell One Arm Row (Rack Support) alternatives
More lats exercises
Dumbbell One Arm Row (Rack Support) FAQ
What muscles does Dumbbell One Arm Row (Rack Support) work?
Dumbbell One Arm Row (Rack Support) mainly works the lats in the back (Latissimus Dorsi and Teres Major). The upper back, shoulders and biceps work as secondary muscles.
What equipment do you need for Dumbbell One Arm Row (Rack Support)?
You need a dumbbell.
How many sets and reps of Dumbbell One Arm Row (Rack Support) should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell One Arm Row (Rack Support) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Dumbbell One Arm Row (Rack Support) burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell One Arm Row (Rack Support)?
Other exercises for the lats include Cable One Arm Bent Over Row, Cable Seated One Arm Alternate Row, Kettlebell Single Arm Row and Single Arm Cable Row Right.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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