I'm interested in
Visual demonstration of the Dumbbell One Arm Row (Rack Support) exercise

Protected preview

Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Upper back
Secondary muscles
Shoulders Biceps
Equipment
Dumbbells
Exercise guide

Dumbbell One Arm Row (Rack Support)

4 steps Updated 29/08/2026

Dumbbell One Arm Row (Rack Support) is a free weights exercise targeting Middle Back (Latissimus Dorsi, Teres Major) using Dumbbells.

Step by step

How to perform 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.
Continue from here
Visual demonstration of the Alternate Superman exercise Alternate Superman Upper back · Lower back Visual demonstration of the Archer Pull Up exercise Archer Pull Up Upper back · Biceps Visual demonstration of the Around the World Superman Hold exercise Around the World Superman Hold Upper back · Lower back Visual demonstration of the Assisted Chin Up Normal Width Reverse Grip exercise Assisted Chin Up Normal Width Reverse Grip Upper back

Last updated: 29/08/2026

Back to all exercises
Dumbbell One Arm Row (Rack Support)

Add it to your program

Build a program

We use cookies to improve your experience on our website. You can accept all cookies, reject non-essential cookies or customize your preferences.
By selecting "Accept", you agree to the Privacy policy & cookies

Customize settings
Accept
Cookie Settings
Essential Cookies

These cookies are required for the website to function correctly and are therefore always enabled. They include cookies that support secure navigation, regulatory compliance and core services. They do not require user consent.

Performance Cookies (Google Analytics)

We use third-party cookies (Google Analytics) solely to analyze traffic and improve website performance. We take measures to protect your data, including IP address anonymization. These cookies collect anonymous information about the pages you visit, your device and your browser. They are used only with your consent.

Advertising and Social Media Cookies

Social media cookies allow you to connect to social networks and share content from our website. Advertising cookies help personalize ads based on your interests. They may involve processing personal data and require your explicit consent. If you disable them, you may see less relevant advertising or be unable to share content on social networks.