How to Do
How to Do Reverse lunge with row (high)
The reverse lunge with a high row should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the reverse lunge with a high row.
Beginning
Beginning Reverse Lunge With Row
Grab a waist-height (or lower) cable in your right hand with your palm facing down, your back and arm straight, and the cable tight while facing a cable station. Is that clear? With your right foot, take a step back and lower yourself until your right knee is at a 90-degree angle.
Movement
Reverse Lunge With Row Movement
1. Adjust the two pulleys such that they are at slightly higher than head height. Note: Photo and description on webpage not consistent; have chosen to write my description based on the photo. Stand directly between and in front of the two cable columns with your feet about shoulder-width apart, and with a handle in each hand. Your arms should be fully extended, and you should be standing far back enough that you feel a tension on the cable, with the weights off the stack.
2. Draw up your spine and make sure that your head, shoulders, hips and knees are in line. Tighten your abdominals to support your back and spine, and draw your shoulder blades back and down.
3. Step backward with one leg, and lower your body into a lunge. Make sure that the knee on your forward leg doesn't travel beyond your toe, and that the front knee is bent at about 90 degrees. Your back knee should be just a few inches off the ground.
4. Simultaneously pull the handles down and back to bring your handles toward your shoulders and the top of your chest. Your shoulder blades should draw closer together.
5. Allow your arms to extend and simultaneously push out of the lunge and return to a standing position. Lunge back with the other leg, and perform the exercise. Repeat for the required number of repetitions, alternating legs.
Benefits
Reverse Lunge With Row Benefits
This exercise can be performed at the gym.
This compound exercise will allow you to work your back and leg muscles at the same time.
Your back muscles will be activated as you pull the cable handles toward your chest, while your legs will get a good workout during the reverse lunges.
