Dumbbell One Arm Row (rack support)
Expert Advice
Maintain a neutral spine and avoid twisting your torso to keep the focus on your back muscles.
How-to-do Steps
- Place one hand and knee on a flat bench for support, and the other foot on the floor.
- Hold a dumbbell with the free hand, arm extended towards the floor.
- Pull the dumbbell up towards your hip, keeping your elbow close to your body.
- Lower the dumbbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching sides.
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Muscles Worked
Dumbbell One Arm Row (rack support) primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Lats20%
Traps20%
Secondary
Biceps10%
Forearms10%
Chest20%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell One Arm Row (rack support) work?
Dumbbell One Arm Row (rack support) primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell One Arm Row (rack support)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell One Arm Row (rack support) suitable for beginners?
Dumbbell One Arm Row (rack support) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
