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exercises

Lunge & Row

SWEAT - sweat.com

How to: Lunge & Row

Primary Muscles Used:Upper Legs, Glutes, Quads, Hamstrings, Lats, Rhomboids, Traps

Exercise Families:Lunge, Horizontal Pull

Equipment:Cable

Trainer:Chontel Duncan

  1. Connect the handle attachment and set the cable pulley to chest height. Turn to face the cable pulley and grasp the handle attachment with your left hand. Standing two steps away, plant your right foot on the floor and take a large step backwards with your left foot, ensuring that your feet are shoulder-width apart. With your right hand resting on your right hip, extend your left arm in front of your chest, holding the handle with an overhand grip (palm facing towards the floor). Bend both knees to approximately 90 degrees. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor. This is your starting position.
  2. Inhale. Exhale. Extend both knees. At the same time, use the muscles in your arm and back to pull the handle in towards your left side, rotating your wrist outward so that you are holding the handle in a neutral grip (palm facing in) by the end of the movement. You should feel a small squeeze between your shoulder blades.
  3. Inhale. Bend both knees and extend your left arm to return to the starting position. Complete half of the specified repetitions on the same side before completing the remaining repetitions on the other side.

Alternative Exercises for Cable

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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