Dumbbell Step Back Lunge and Row
Perform a dumbbell step back lunge and row to build strength in your legs, glutes, and back. This compound exercise improves coordination and balance.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Step Back Lunge and Row
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.
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How to do Dumbbell Step Back Lunge and Row
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
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.
- 05
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.
- 06
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.
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Get Ellim — FreeQuestions
Is Dumbbell Step Back Lunge and Row good for beginners?
Dumbbell Step Back Lunge and Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Step Back Lunge and Row?
You need Dumbbell to perform Dumbbell Step Back Lunge and Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Step Back Lunge and Row?
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.
What are common mistakes when doing Dumbbell Step Back Lunge and Row?
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.
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Free · iPhone only · Available on the App Store