This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
The hold lunge is as much about balance and coordination training as it is about building strength. To maintain a lunge while doing dumbbell rows, you must maintain your balance by engaging your core and legs. This means you not only train your legs and lats, you also make your entire body a stronger and more cohesively functioning machine.
Back and Legs
Stand with a dumbbell held in your left hand.
- From the starting position, bring your right leg forward into a lunge. Your right foot should be pointing out in front of you, with your right knee bent and your right foot firmly on the ground; you left heel may come up off the mat slightly, depending on how deep you have lunged. Keeping your back straight, lean your upper body forward so that your chest is pointing toward the floor (see Photo 1).
- Do a dumbbell row with your left arm by pulling the weight up toward the outside of your left pectoral and bending your elbow. Keep your elbow close to your body. Do not use your right arm to balance—instead, engage your core and your legs to maintain your balance and position (see Photos 2 and 3).
- When you have brought the dumbbell up to your chest, reverse the motion and straighten your arm to complete one repetition. Complete a total of 12 dumbbell rows with your left arm while holding the lunge, then stand up, switch the dumbbell to your right hand, lunge your left leg forward, and do another 12 reps of rows with your right arm (see Photo 4).