Description
A compound movement that targets the lower body and the upper body, specifically the legs and back muscles. Start with a step back lunge then perform a row at the bottom of the lunge.
How to Do Dumbbell Step Back Lunge and Row
- 1Setup
Stand tall with your feet hip-width apart, holding a single dumbbell in one hand with an overhand grip, arm extended naturally at your side.
- 2Setup
Take a controlled step backward with the leg opposite to the hand holding the dumbbell, lowering into a lunge position. Ensure your front knee is stacked directly over your ankle and your back knee hovers just above the floor.
- 3
At the bottom of the lunge, hinge slightly forward at your hips, keeping your back straight and core engaged. Allow the dumbbell to hang directly below your shoulder.
- 4
Perform a single-arm row by pulling the dumbbell towards your hip, driving your elbow up and squeezing your shoulder blade. Exhale as you pull.
- 5
Slowly lower the dumbbell back down with control, then push through your front heel to return to the starting standing position. Inhale as you lower and stand.
- 6
Complete all repetitions on one side before switching the dumbbell to the other hand and performing the exercise with the opposite leg stepping back.
Tips
- Maintain a neutral spine throughout the entire movement, especially during the lunge descent and the hip hinge for the row, to protect your lower back.
- Focus on controlled movements; avoid using momentum to swing the dumbbell up during the row or to bounce out of the bottom of the lunge.
- Engage your core tightly to stabilize your torso and prevent excessive rotation or tilting, which helps maintain balance and improves rowing form.
- Keep your gaze forward or slightly down to help maintain a neutral neck alignment and overall balance throughout the lunge and row.
Common Mistakes
- ×Rounding the back during the row can strain the lower back; fix this by maintaining a flat back and hinging from the hips, not the waist, keeping your chest proud.
- ×Losing balance during the lunge often happens due to a narrow stance; fix this by ensuring your feet are hip-width apart as you step back, creating a wider base of support.
- ×Using momentum for the row reduces muscle engagement; fix this by performing the row with a slow, controlled pull and release, focusing on squeezing the back muscles.
Variations
Dumbbell Curtsey Lunge
Perform the Dumbbell Curtsey Lunge to sculpt your glutes and thighs. This exercise improves hip stability, balance, and lower body strength effectively.
Dumbbell Step up Lunge
Build powerful legs with the Dumbbell Step-up Lunge. This compound exercise targets your quads, glutes, and hamstrings, enhancing strength and balance.
Dumbbell Overhead Lunge
Perform dumbbell overhead lunges to strengthen your legs, glutes, and core while improving balance and shoulder stability.
Dumbbell Lateral Lunge
Strengthen your hips, glutes, and inner and outer thighs with the Dumbbell Lateral Lunge.
Related Exercises
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Dumbbell Overhead Walking Lunge
Perform walking lunges while holding dumbbells overhead to build leg strength, core stability, and improve balance and coordination.
Dumbbell Reverse Lunge from Deficit
Elevate your reverse lunge for deeper muscle engagement. Step back from a platform with dumbbells to sculpt your glutes and quads.
Dumbbell Side Lunge with Shoulder Press
Combine a dumbbell side lunge with a shoulder press for a full-body workout. This compound exercise targets your quads, glutes, and shoulders, improving
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Kettlebell Clean and Jerk
Full-body power exercise. Master the Kettlebell Clean and Jerk to build explosive strength, coordination, and endurance.
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