Lunge Bent over Dumbbell Row
Improves lat strength, rotational strength, and overall back development
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Lats. Secondary: teres major, rhomboids |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 10 each side |
| Estimated calories burned | ~80 kcal |
How to do it
- Step 1: Setup — hold dumbbells with both hands, get into a lunge position and bring the weights to your chest
- Step 7: Safety note — avoid twisting the back, keep control throughout the movement
Equipment
- Dumbbells optional
Coaching tips
Benefits
Improves lat strength, rotational strength, and overall back development
Common mistakes
1-2 most common form errors: not rotating the torso, not keeping the core engaged
Make it harder
Increase the weight of the dumbbells
Make it easier
Decrease the weight of the dumbbells
Breathing
Exhale during the pulling phase
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
Prone Leg Extension Plank With Plyo Box
Advanced · 4 sets × 15 repsSingle Arm Dumbbell Row
Beginner · 3 sets × 8-10 each armDeep Lat and Lower Back Rope Pulley Row
Intermediate · 3 sets × 10-12 repsUnderhand Single Arm Alternating Bodyweight Row
Intermediate · 4 sets × 20 repsSuperman to Bicep Curl on Incline Bench
Intermediate · 3 sets × 10-12 repsSingle Arm Lower to Upper Pulley Row for Size
Intermediate · 4 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.