One-Arm Row Lunge – Band

  1. Anchor a resistance band at the level of your belly button in front of you.
  2. Grip the band with your target arm and start in a lunge position with the front leg opposite the target arm.
  3. Simultaneously pull the band through a row motion while transitioning into a single leg stand on the front leg.
  4. Raise the knee of the same side leg as the target arm to hip height as you pull the band, squeezing your back muscles.
  5. Reverse the motion by lowering the knee and returning to the starting lunge position.
  6. Repeat the movement for your desired number of repetitions.

Primary Muscles

  • Glute
  • Lat
  • Quad
  • Trap

Secondary Muscles

  • Calf

Results

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Date Reps Resis. RPE

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