Single Arm Band Row from Lunge Position
Combines a back row with a lunge hold for a full-body strength and stability challenge
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Back and legs |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 10-12 each arm |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Step into a lunge position with the band anchored in front of you
- Step 2: Hold the handle in one hand with your arm extended
- Step 3: Pull the handle back toward your ribs
- Step 4: Squeeze your shoulder blade at the end of the row
- Step 5: Extend back out with control and repeat while holding the lunge
Equipment
- Resistance band optional
Coaching tips
Benefits
Combines a back row with a lunge hold for a full-body strength and stability challenge
Common mistakes
Letting the front knee cave inward while focusing on the row
Make it harder
Use a heavier band or hold the lunge deeper
Make it easier
Perform the row in a standing split stance instead of a deep lunge
Breathing
Exhale rowing the band, inhale extending the arm back out
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 30 secondsGeneral 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.