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
Stand with your feet slightly wider than shoulder width apart. Holding weights, keep your hands at your sides and your shoulders relaxed.
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.
Row your arms back toward your body. Focus on keeping your arms close to the body and squeezing the shoulder blades.
Return to your starting position (standing). Repeat the exercise, lunging with the opposite leg.