How to Do
How to Do Lunge to Dumbbell Bent Over Row
The lunge to dumbbell bent over row should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the lunge with a dumbbell bent over the row.
Beginning
Beginning Lunge 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.
Movement
Lunge Dumbbell Bent Over Row Movement
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 sagittal 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 the 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.
Benefits
Lunge Dumbbell Bent Over Row Benefits
You can work your hamstrings and glutes as well as your back by doing this exercise in a lunge stance. Furthermore, some people find it easier to maintain their balance in this position.
