Dumbbell One Arm Row (rack support)
The Dumbbell One Arm Row (rack support) targets the upper back and biceps while providing stability through rack support.
- Stand beside a rack and place one knee and hand on the support for balance.
- Hold a dumbbell in the opposite hand, arm extended towards the floor.
- Pull the dumbbell towards your hip, keeping your elbow close to your body.
- Lower the dumbbell back to the starting position and repeat.
How to perform the Dumbbell One Arm Row (rack support)
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell One Arm Row (rack support) using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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