Split Lunge Row - Machine
Other types of Split Lunge Row: Resistance Tube
Adjust cable to be just below shoulder height. Grasp the bar with hands evenly spaced. Step back with one foot and bend both knees.
Retract your scapulae and pull your elbows back. Pause, then slowly straighten your arms.
Middle and lower trapezius, Latissimus dorsi, Rhomboids, Teres major and minor, Posterior deltoid, Infraspinatus, Brachialis, Brachioradialis, Pectoralis major, Erector spinae, Biceps brachii
TIP: Keep your shoulders pulled down away from your ears throughout the exercise. Aim for your shoulder blades to meet in the middle of your back when your elbows are farthest back.
Variations for Split Lunge Row
You can use different handles and grips when you are doing this exercise with cables.
This pulling exercise counteracts what normally happens to our back posture throughout the day: slouching and rounding our shoulders forward. This specifically targets your middle and upper back and rear shoulders to build better posture.
Instead of your palms facing each other like in the row, your hands are internally rotated with this exercise, therefore you will have to engage your rotator muscles in order to execute the exercise properly, strengthening the shoulders and back.
This machine allows you to personalize the movement even more than other row machines since having two cables allows your arms to work independently.
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