- What muscles does the Dumbbell One-Arm Row (Rack Support) work?
- This exercise primarily targets the muscles of the upper and middle back, especially the latissimus dorsi. It also engages the biceps and shoulders as secondary movers, while your core stabilizes the body during the pull.
- What equipment do I need for the Dumbbell One-Arm Row (Rack Support)?
- You will need a dumbbell and a sturdy rack or support to brace your non-working hand. If you don’t have a rack, you can use a bench, a sturdy chair, or even place your hand against a wall for balance.
- Is the Dumbbell One-Arm Row (Rack Support) good for beginners?
- Yes, it’s beginner-friendly because the rack support helps stabilize your body, reducing strain on the lower back. Start with a light dumbbell to focus on form before progressing to heavier weights.
- What are common mistakes to avoid with the Dumbbell One-Arm Row?
- Avoid rounding your back, jerking the weight, or pulling with your arm instead of driving the movement from your back muscles. Keep your elbow close to your body and move the weight in a controlled manner.
- How many sets and reps should I do for the Dumbbell One-Arm Row?
- For muscle building, aim for 3–4 sets of 8–12 reps per side. If your goal is endurance or toning, 2–3 sets of 12–15 reps with lighter weight can be effective.
- What safety tips should I follow for the Dumbbell One-Arm Row?
- Keep your spine neutral and core engaged to protect your lower back. Choose a weight you can lift with good form, and avoid excessive twisting or leaning to prevent injury.
- Are there variations of the Dumbbell One-Arm Row (Rack Support)?
- Yes, you can perform it without rack support by placing your non-working knee and hand on a flat bench for added stability. You can also use a kettlebell or resistance band for variety.
