Videos
Instructions
- Step into a side lunge, keeping one leg bent and the other extended.
- Hold a dumbbell in the hand opposite the bent leg, arm extended downward in pronation.
- Keep your back flat and chest facing forward.
- Pull the dumbbell toward your hip while rotating your wrist into supination.
- Pause briefly at the top with the elbow close to the torso.
- Lower the dumbbell slowly back to the starting position and return to pronation.
- Repeat all reps on one side before switching.
Technical Tips
- Maintain a stable lunge position throughout the set.
- Avoid rotating the torso; keep your spine neutral and core tight.
- Lead the row with the elbow, not the hand.
- Ensure smooth wrist rotation without jerking the forearm.
Breathing Tips
- Inhale as you lower the dumbbell.
- Exhale as you pull the dumbbell up and rotate the wrist.
Medical restrictions
- Avoid if experiencing lower back pain or hip instability.
- Use caution with shoulder or elbow injuries.
- Not recommended for individuals with balance impairments.
Description
The Side Lunge Dumbbell Row with Supination is a unilateral compound movement that combines a lower-body isometric hold with an upper-body pulling action. This exercise is designed to simultaneously build back strength and improve coordination, stability, and grip control. Performed from a wide side lunge stance, the row begins with the arm extended downward in a pronated grip. As the dumbbell is pulled toward the hip, the wrist rotates into supination, maximizing activation of the biceps, particularly the short head, and forearms. The static side lunge position also recruits the gluteus medius, hip abductors, and adductors, offering an integrated full-body challenge. With the torso held stable, this exercise reinforces anti-rotational core control, making it highly functional and transferable to athletic movements. Ideal for intermediate and advanced athletes, this row variation adds dynamic complexity and unilateral focus to any strength training program.
What does the side lunge dumbbell row with supination work?
The side lunge dumbbell row with supination targets the back and biceps while also engaging the core, glutes, and forearms due to its unilateral and rotational grip mechanics.
Is this row variation good for grip strength?
Yes, the pronation-to-supination rotation improves forearm engagement and grip strength throughout the row.
Can I do the side lunge dumbbell row if I have limited space?
Yes, the movement requires minimal equipment and can be performed in a relatively small area with proper lunge positioning.
Should my torso rotate during the row?
No, the torso should stay stable and square. Only the forearm rotates as you supinate during the pulling phase.