Dumbbell One-Arm Row (Rack Support)

The one-arm dumbbell row from a split stance with the free hand on the rail of a dumbbell rack, set up in seconds between sets.

How to do it

Setup

Split stance beside the rack, hinged over, the free hand on the rail, the bell hanging from the other.

Steps

Row the bell to the hip.
Keep the torso square to the floor as the elbow passes the ribs.
Lower to a long arm and let the blade glide forward.

Common mistakes

Rail too high to hinge from: find one near hip height. Twisting open: the shoulders stay square. Bell drifting forward: the elbow drives back to the hip.

Breathing

Exhale on the pull, inhale lowering.