How to Do Dumbbell One Arm Row (Rack Support)

Dumbbell One Arm Row (Rack Support) is a back exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell One Arm Row (Rack Support)

  1. 01Place one hand on a weight rack for support and hinge forward until the torso is nearly parallel to the floor.
  2. 02Hold a dumbbell in the opposite hand with the arm fully extended toward the floor.
  3. 03Pull the dumbbell toward the hip by driving the elbow upward and retracting the shoulder blade.
  4. 04Squeeze the back muscles at the top of the movement, ensuring the elbow stays close to the body.
  5. 05Lower the dumbbell back to the starting position under full control.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell One Arm Row (Rack Support)

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid rotating the torso toward the ceiling by keeping both shoulders square to the floor during the pull.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell One Arm Row (Rack Support) questions

What muscles does Dumbbell One Arm Row (Rack Support) work?

Dumbbell One Arm Row (Rack Support) is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Dumbbell One Arm Row (Rack Support) correctly?

Place one hand on a weight rack for support and hinge forward until the torso is nearly parallel to the floor. Hold a dumbbell in the opposite hand with the arm fully extended toward the floor. Pull the dumbbell toward the hip by driving the elbow upward and retracting the shoulder blade. Squeeze the back muscles at the top of the movement, ensuring the elbow stays close to the body. Lower the dumbbell back to the starting position under full control.

What is the A90 coach tip for Dumbbell One Arm Row (Rack Support)?

Avoid rotating the torso toward the ceiling by keeping both shoulders square to the floor during the pull.

Is Dumbbell One Arm Row (Rack Support) suitable for beginners?

Dumbbell One Arm Row (Rack Support) is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell One Arm Row (Rack Support)?

Dumbbell One Arm Row (Rack Support) uses dumbbell.

A90 Intelligence

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A90 Intelligence programmes dumbbell one arm row (rack support) into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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