Back · Dumbbell
Rack Support Dumbbell One Arm Row
How to do the rack support dumbbell one arm row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Stand beside a rack and grip the upright with your free hand for support, hinging forward at the hips with a flat back. Let a dumbbell hang at arm's length in the other hand. Pull the dumbbell to your hip by driving the elbow back and squeezing the shoulder blade, then lower it under control to a full stretch.
- 1Lats and mid-back pulling the elbow back and up
- 2A full stretch in the lat at the bottom
- 3The rack hand bracing so the working side stays square
Common mistakes
- Rotating the torso to heave the weight up
- Shrugging the shoulder toward the ear
- Rounding the lower back as you hinge
Muscles worked
The rack support dumbbell one arm row mainly works the lats and mid traps, with the biceps, forearms, rear delts, lower traps, lower abs, and obliques assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Lower TrapsSupport
- Lower AbsSupport
- ObliquesSupport
- Lower BackMinor
- Upper TrapsMinor
- Upper AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the rack support dumbbell one arm row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.