Lunge to single arm bent over row with dumbbell
- 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 and a 1 arm 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 weights to side of body and perform a forward lunge (see 'lunge saggital' in the exercise library).
- Once weight has transferred to forward leg, flex forward in trunk and allow weight to fall toward ground, but avoid touching ground.
- Hold trunk in flexion and perform desired amount of 1 arm rows (as shown).
- To finish, allow weight to extend, hold spine tall and simultaneously drive shoulders back as you push with forward leg back to starting position. Switch lunge legs and repeat movement sequence.
- This movement can cause fatigue quickly, if you notice spine rolling forward, knee collapsing inwards or shoulders elevating excessively, terminate the exercise.
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