Dumbbell Step Back Lunge and Row

How to perform it

Step-by-step instructions

1. 01Stand with a dumbbell in each hand and step one leg back into a stable reverse-lunge stance.
2. 02Lower both knees under control and hinge the torso slightly forward with a long spine.
3. 03Hold the lunge position while rowing both dumbbells toward the lower ribs without twisting or shrugging.
4. 04Lower the dumbbells to straight arms, then drive through the front foot to return to standing.
5. 05Alternate legs only after completing the full lunge-and-row sequence with control.