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Alternate Front Lunge Hold with Quick Alternate Dumbbell Rows in Low Position

By RealJock Staff

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.

Hold a lunge while you do quick, strong rows through your upper back. The lunge is anything but static; you'll have to really hold through your legs to stabilize against the movement of your upper body.

Muscles Worked

Starting Position
Stand upright with dumbbells held in each hand at your sides and your palms facing inward (see Photo 1).


  1. From the starting position, lunge forward with your right foot, dropping slightly through your back knee, and inclining your chest forward over your front leg. Keep your back flat and let your arms hang straight down from the shoulders toward the floor (see Photo 2).
  2. In the lunge, bring your left elbow directly up and back behind you in a fast and powerful row, while your right arm stays in place. Keep your upper arm close to your body as you lift, rather than bringing it wide, and hold through your legs to keep your balance (see Photo 3).
  3. From the top of the row, quickly bring your left arm down and, as it reaches the starting position, immediately pull your right arm quickly and powerfully up in a row. Continue to alternate rows for a set of eight, trying to make your motions powerful and continuous (see Photos 4 and 5).
  4. After you complete the eight alternating rows, step back out of the lunge and return to the starting position. Now lunge forward with the left foot, and once again perform eight rows, this time beginning with right arm.
  5. Continue to lunge on alternate sides, each time with a set of eight rows in the lunge, until you have done a full set of 12 (six lunges with rows on each side).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.