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How to Do

How to Do Lunge to Single Arm Bent Over Row With Dumbbell

The lunge to single arm bent over the row with the dumbbell 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 to single arm bent over the row with a dumbbell.

Beginning

Beginning Single Arm 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

Single Arm Bent Over Row Movement

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 the side of the body and perform a forward lunge see lunge sagittal in the exercise library.

4. Once weight has transferred to the forward leg, flex forward in the trunk and allow weight to fall toward the ground, but avoid touching the ground.

5. Hold the trunk in flexion and perform desired amount of 1 arm rows as shown.

6. To finish, allow weight to extend, hold your spine tall and simultaneously drive your shoulders back as you push your forward leg back to the starting position. Switch lunge legs and repeat the movement sequence.

7. This movement can cause fatigue quickly, if you notice your spine rolling forward, your knee collapsing inwards or your shoulders elevating excessively, terminate the exercise.

Benefits

Single Arm Bent Over Row Benefits

A strong back can be built with a well-executed one-arm dumbbell row. Your shoulders, upper arms, and core are all strengthened as a result of all of this. These advantages will make it easier and more comfortable for you to carry out a variety of daily activities. You'll be able to bend, lift, and carry things more easily.