Lunge to dumbbell bent over row



  1. Maintain good posture with shoulder blades back and down and good stability through the belly.
  2. Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.


How to Do:

  1. This movement involves a lunge into flexion (angling the body forward), then a row pattern. Be sure that you have a well developed back chain before progressing to this exercise.
  2. To start choose a weight that is 30% of your dumbbell row weight.
  3. To begin, have the weights to the side of the body and perform a forward lunge (see “lunge saggital” in the exercise library).
  4. Once the weight has transferred to the forward leg, flex forward in the trunk and allow the weight to fall toward the ground (but avoid touching the ground).
  5. Hold the trunk in flexion and perform the desired amount of 2 arm rows (as shown).
  6. To finish, allow the weights to extend, hold the spine tall and simultaneously drive the shoulders back as you push with the forward leg back to starting position.
  7. Switch lunge legs and repeat movement sequence.
  8. This movement can cause a lot of fatigue quickly. Ensure that you do not roll the spine forward or collapse the knee in.


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