Rotational lunge with single arm dumbbell row



  1. Maintain a tall posture throughout the exercise 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 exercise involves performing a rotational lunge with a dumbbell row.
  2. Stand tall with a dumbbell in one hand (choose a weight that is about 10% of a normal dumbbell row weight).
  3. Perform a rotational lunge with the leg that is opposite to the dumbbell side (for description - see 'lunge - transverse' in the exercise library).
  4. In the deepest part of the lunge, reach to the lunge foot with the opposite arm (the dumbbell hand).
  5. Simultaneously row the weight up as you push yourself back to the starting position - as shown.
  6. If you notice a rounding of the back, loss of balance, inability to step back to starting position, or a valgusing of the knee, regress this exercise.


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