Resistance Band Reverse Curl Lunge to Row
Reverse lunge with band curl, then row at the top — combined lower-body, biceps, and back work.
Level: Foundation
Primary: Full Body
Movement: Isolation
Tags: Lunge Pull Unilateral
Type: Light Activity
Equipment: Resistance Band
Sports: Baseball Basketball Football Lacrosse Rugby Soccer Swimming Tennis Wrestling
Target muscles
The quads and glutes drive the lunge. The biceps drive the curl. The lats and rear delts drive the row. As a combined movement, this loads several patterns in one rep.
How to perform
Setup
Stand on the band. Hold the handles with palms facing up.
Execution
Step back into a reverse lunge as you curl the handles up toward the shoulders. As you return to standing, hinge slightly and perform a row by driving the elbows back. Switch sides.
Common mistakes
- Sloppy lunge.
- Curling with momentum.
- Soft trunk during the row.
- Asymmetric volume.
- Going too heavy on band.
Progressions and regressions
Regress to components separately. To progress, work for time.
Programming notes
Combined movement. 3 sets of 8-10 per side, twice a week.
