Split Stance Row Variations
Stand with one leg lunged out in front of the other so the majority of your weight is in your front leg, pressing through your heel.
In the single arm row variation, you will hold a dumbbell in your opposite hand and bring it back to the side of your rib cage as you lead with your elbow, then lower the dumbbell back down to fully extended arms. Repeat on the other side, but switch feet first.
In the two arm variation of these, hold one dumbbell in each hand, bring them back to the sides of your rib cage as you lead with your elbows, then lower them back down to fully extended arms, simultaneously. Perform given number of reps, then switch feet and perform the rest.
In the alternating arm version, you will do the same exact thing as the two arm variation, but alternating arms.
Make sure you keep your shoulders back and down when doing these.
Split stance rows are part of Kyra Williams’ online personal training plan because they increase balance and stability in the ankles, knees and hips and increase your back strength.
Your Coach,
Kyra
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