Lunge to dumbbell bent over row
- Maintain good posture with shoulder blades back and down and good stability through the belly.
- Begin with a thorough dynamic warm up before starting this exercise. This engages the nervous system.
How to Do:
- 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.
- To start choose a weight that is 30% of your dumbbell row weight.
- To begin, have the weights to the side of the body and perform a forward lunge (see “lunge saggital” in the exercise library).
- 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).
- Hold the trunk in flexion and perform the desired amount of 2 arm rows (as shown).
- 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.
- Switch lunge legs and repeat movement sequence.
- 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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