DB Explosive Lunge Row

The Dumbbell Explosive Lunge Row is a compound exercise that integrates lunging, rowing, and explosive movements. It engages multiple muscle groups, including the legs, back, and core, while improving coordination and power.

Muscles Targeted:

  • Primary: Latissimus Dorsi (Lats), Rhomboids, Quadriceps, Glutes
  • Secondary: Hamstrings, Core (Abdominals, Obliques)

Equipment Needed:

  • Dumbbells

Exercise Description:

  1. Starting Position: Hold a dumbbell in each hand, arms extended by your sides, and stand with your feet hip-width apart.
  2. Lunge Position: Step forward with your right foot into a lunge position, ensuring your knee is directly above your ankle, and your left knee hovers just above the ground.
  3. Explosive Movement: From the lunge position, push off with your right foot explosively, lifting your body upward.
  4. Rowing Action: Simultaneously, pull both dumbbells toward your torso in a rowing motion, bringing your elbows back and squeezing your shoulder blades together.
  5. Return to Lunge: Land softly with your right foot back into the lunge position, maintaining balance and stability.
  6. Repeat on Opposite Side: Perform the same sequence on the opposite leg, stepping forward with the left foot.
  7. Continued Flow: Continue the movement in a fluid and controlled manner, alternating legs with each repetition.


  • Maintain a straight back and engage your core throughout the exercise.
  • Keep your movements controlled to avoid excessive strain on the joints.
  • Choose a weight that challenges you while allowing for proper form.


  • Single-Arm Explosive Lunge Row: Perform the exercise one arm at a time for added stability challenge.
  • Medicine Ball Explosive Lunge Row: Incorporate a medicine ball for an additional explosive element.


  • Develops lower body strength and power.
  • Targets the upper back and lats through the rowing motion.
  • Enhances overall athletic performance and coordination.

Incorporate the Dumbbell Explosive Lunge Row into your full-body or lower-body workout routine to add variety and intensity. Adjust the weight according to your fitness level and gradually increase as needed.