Lunge to single arm bent over row with dumbbell



  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 and a 1 arm 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 weights to side of body and perform a forward lunge (see 'lunge saggital' in the exercise library).
  4. Once weight has transferred to forward leg, flex forward in trunk and allow weight to fall toward ground, but avoid touching ground.
  5. Hold trunk in flexion and perform desired amount of 1 arm rows (as shown).
  6. 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.
  7. 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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