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STRENGTH

How to Do

How to Do Rotational Lunge With Single Arm Dumbbell Row

The rotational lunge with a single arm dumbbell 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 rotational lunge with a single arm dumbbell row.

Beginning

Beginning Rotational Lunge With 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.

Movement

Rotational Lunge With Row Movement

1. This exercise involves performing a rotational lunge with a dumbbell row.

2. Stand tall with a dumbbell in one hand and 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.

Benefits

Rotational Lunge With Row Benefits

The lunge with a twist is a wonderful core exercise that also strengthens the lower body. The quads, glutes, and core are all engaged as you lunge while holding and twisting a medicine ball from right to left.

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