Alternating Split Stance Row

Row from a stable athletic base. Challenge your core to resist rotation.

Instructions

• Assume split stance (lunge position).
• Hinge forward 45 degrees.
• Row dumbbell with arm opposite to front leg.
• Alternate arms or sides.
• Keep spine neutral.

Common Mistakes

• Rounding back
• Rising up out of stance
• Twisting torso
• Knee wobbling

Benefits

• Lat Strength
• Core Stability
• Athletic Base

Similar Exercises

• 3-Point Dumbbell Row - Build a thick, detailed back. AI ensures a flat spine and full range of motion stretch.
• Crush Grip Row - Target the inner back by crushing dumbbells together. AI validates your constant tension and path.
• Bent Over Row (Twisting) - Maximize lat contraction with a subtle rotation. Find the perfect angle for your back development.
• Renegade Row (High Plank Row) - Build a strong back and rock-solid core. AI checks against hip rotation and ensures full pulls.