Pulley Reverse Lunge To Bent-over Row (alternating)

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The pulley reverse lunge to bent-over row workout engages the quads and upper back.

The pulley provides resistance for the primary muscles, while also engaging secondary muscles for stability.

Stand with your feet hip-width apart, facing the pulley machine.
Hold the handle of the pulley with your right hand, palm facing down.
Step back with your left foot, lowering your body into a lunge position. Keep your right knee directly above your ankle.
As you lunge, simultaneously pull the handle towards your chest, bending your elbow and squeezing your shoulder blades together.
Return to the starting position by pushing through your right foot and extending your right arm. Repeat the lunge and row on the opposite side.

Start by setting the pulley at waist height and standing with your feet hip-width apart.
Step back with one foot into a reverse lunge, keeping your front knee directly above your ankle.
As you lunge back, simultaneously pull the handle towards your chest, engaging your upper back muscles.
Keep your core tight and your chest lifted throughout the movement to maintain stability and proper form.
Push through your front heel to return to the starting position, while extending your arm back to the starting position.
Alternate legs and arms with each repetition, focusing on a controlled and smooth movement.
Remember to breathe steadily throughout the exercise, inhaling as you lunge and row, and exhaling as you return to the starting position.