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.

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.

Primary

Shoulders20%

Lats20%

Traps20%

Secondary

Biceps10%

Forearms10%

Chest20%

Equipment

Dumbbell

Exercise Type

Strength