Rack Supported One Arm Dumbbell Row

Support one hand on a rack and keep both feet on the floor. Hinge your hips back and hold a dumbbell in the opposite hand.

Keep your back steady as you row the dumbbell alongside your body. Drive your elbow back while limiting torso rotation.

Lower the dumbbell slowly to straighten your arm. Keep your supporting hand and both feet in place.

Pull with your lats and upper back. Your rear shoulder and biceps assist.

Do not twist your lower back or shrug to lift the dumbbell. This differs from a variation with one knee on a bench.

Exhale as you pull and inhale as you lower.

Press into the rack to stabilize your torso and train both sides in turn. Use a weight you can lower without swaying.