How to do the Dumbbell One Arm Row (Rack Support)
BackBack & LatsDumbbellIntermediate
The dumbbell one arm row with rack support isolates each side of your back independently, exposing and correcting strength imbalances that bilateral exercises hide. Master this movement and you build the kind of thick, functional lat development that transfers directly to every pull you will ever do.
Add this to my personalized plan →Muscles worked
Primary
LatsMid-back
Secondary
BicepsRear deltsForearms
Step-by-step
- Plant your free hand firmly on the rack at roughly hip height and stagger your stance for a stable, horizontal torso.
- Let the dumbbell hang at full arm extension to achieve a complete lat stretch before initiating the pull.
- Drive your elbow straight back and up, squeezing the shoulder blade toward your spine at the top of the rep.
- Lower the dumbbell in a controlled three-count back to full extension before beginning the next rep.
Common mistakes
- Shrugging the shoulder at the top — focus on retracting the scapula rather than elevating it to keep the lat engaged and protect the joint.
- Rotating the torso to heave the weight up — lock your hips level and let only your arm move so the back does the work instead of momentum.
- Gripping too hard with the supporting hand and tensing the whole upper body — use a relaxed support grip so your working side stays the primary focus.
Pro tip — At the very top of each rep, pause for a full one-count and think about driving your elbow into your back pocket rather than just pulling it to your hip, this subtle cue shifts the load deeper into the lower lat fibers most lifters never fully recruit.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
More Back exercises
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