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Transform Your Trouble Zones

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6. Single-Arm Row and Reverse Kickback with Lunge Hold

Fitness Focus: Core, Quads, Upper Back, Triceps

  • Stand holding a dumbbell in your left hand. Lunge forward with your right foot, resting right forearm on thigh, just above knee.
  • Lean forward, arching your back slightly, so your chest is directly over your right thigh.
  • Keep abs tight and neck in line with spine.
  • Extend left arm toward floor.
  • Pull the weight toward your ribs, keeping elbow close to side.

  • Extend arm behind you, palm facing in, while straightening elbow.
  • Bend elbow to bring weight back toward shoulder; straighten arm and lower weight toward floor.
  • Repeat row/kickback combo for all reps, remaining in lunge throughout.
  • Switch legs and repeat.

Beginners: 12-15 reps
Intermediate/Advanced: 16-18 reps

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3/2/2012 03:21:59 AM Report Abuse

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