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Exercise Video

The back row with lunge exercise is a combination exercise that is excellent for targeting back muscles, lower body muscles, your quadriceps, and your hamstrings. A good range of weight for for this exercise is 5 lbs to 12 lbs, depending on your comfort level.

Step By Step Instructions

Step 1

Stand with your feet slightly wider than shoulder width apart. Holding weights, keep your hands at your sides and your shoulders relaxed.

 Step 2

Lower body by bending your knees, focusing on keeping your back knee pointed toward the ground while your upper body stays in an upright position.

Step 3

Row your arms back toward your body. Focus on keeping your arms close to the body and squeezing the shoulder blades.

Step 4

Return to your starting position (standing). Repeat the exercise, lunging with the opposite leg.