Cable Lateral Lunge With Single Arm Row, Get My Free Fitness App

How to Do

How to Do Cable Lateral Lunge With Single Arm Row

Each cable lateral lunge with a single arm 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 this cable lateral lunge with a single arm row.

Beginning

Beginning Rowing and Cable Lateral Lunge

1. Take a stride to the right with a pair of dumbbells at your sides, descending into a side lunge and sliding the weights toward the floor while keeping your back flat.

2. Raise the dumbbells by bending your elbows out to the sides.

3. Return to standing by lowering your arms and reversing the movement. Rep on the opposite side. That counts as one rep.

Movement

Rowing and Cable Lateral Lunge Movement

1. Adjust the cable until it is anchored at about chest height. Stand with the cable column to your right, with your feet about shoulder-width apart. Hold the handle in the left hand. Your arm should be fully extended.

2. Draw up your spine and make sure that your head, shoulders, hips, and knees are in line. Tighten your abdominals to support your back and spine, and draw your shoulder blades back and down.

3. Step your left leg to the side and drop into a squat. Keep your chest up. Your feet should be more than shoulder-width apart, and you should be careful not to let your knees go past your toes during the squat. Simultaneously bend your left elbow and draw your left arm across your body to bring the handle to the left side of your chest. Your upper arm should be parallel to the ground.

4. Make sure that your head, shoulders, and hips remain aligned; you should not be rotating your trunk, but instead pivoting on your right foot.

5. Return to the start position and repeat for the required number of repetitions before switching sides.