Moves/DB Bent over Rows

DB Bent over Rows

ID: 719

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Exercise Type:
Lower Step
Contraindications:
None
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Keep the torso upright; a slight forward lean is acceptable but avoid collapsing.
  2. 2. The standing leg stays engaged even when it is the recovery leg.
  3. 3. Push the knee out on the descent to ensure it tracks over the toe.
  4. 4. Drive through the heel of the front foot to return to standing.

Regression:

Half-kneeling holds focusing on pelvic alignment before progressing to moving lunge variations.

Progression:

Progress to a walking lunge then a jumping lunge once bilateral mechanics are solid.

Common Problems:

Hip hiking on the rear leg — cue level hips and engage the stance-leg glute.