Dumbbell One-Arm Row (Rack Support)
Gym Exercise Card
Equipment
The Dumbbell One-Arm Row is a strength exercise targeting the upper back and arm muscles. It enhances back thickness and stability while engaging the core for balance. The move mimics a rowing motion, drawing the dumbbell close to the torso.
How to do it
- Stand next to a rack or bench and lean forward, supporting yourself with one hand.
- With the other hand, hold a dumbbell with a neutral grip, arm fully extended.
- Pull the dumbbell towards your torso by driving the elbow back.
- Pause briefly at the top, then lower the weight back down with control.
- Repeat for the desired number of reps, then switch sides.
Muscles worked
Primary Latissimus Dorsi Rhomboids
Secondary Biceps Brachii Deltoid Posterior Trapezius Middle Fibers
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