Dumbbell Step Back Lunge and Row
Description
The dumbbell step back lunge and row combines two movements into one combo. As you step back into a reverse lunge, you row the dumbbells up to your hips. The combo trains legs and back simultaneously with strong cardiovascular demand. It is a time-efficient compound movement.
Muscle Group
Equipment Required
Dumbbell Step Back Lunge and Row Instructions
- Stand tall with a dumbbell in each hand at your sides.
- Brace your core and pull your shoulders back.
- Step back with your right leg into a reverse lunge.
- As you reach the bottom of the lunge, hinge slightly forward.
- Row both dumbbells up to your hips by driving your elbows back.
- Squeeze your shoulder blades together at the top of the row.
- Lower the dumbbells back down to arms length as you stand back up.
- Repeat on the other side, alternating legs.
Dumbbell Step Back Lunge and Row Form & Visual
Dumbbell Step Back Lunge and Row Benefits
- Trains legs and back together
- Strong cardiovascular component
- Time-efficient compound combo
- Builds posterior chain and lat strength
- Functional movement pattern
- Develops coordination across patterns
Dumbbell Step Back Lunge and Row Muscles Worked
- Quadriceps
- Gluteus maximus
- Latissimus dorsi
- Rhomboids
- Hamstrings
Dumbbell Step Back Lunge and Row Variations & Alternatives
- Reverse Lunge
- Bent Over Row
- Single Arm Row
- Renegade Row
