Dumbbells and Bodyweight - Dynamic Pull Workout

Looking to improve your current strength routine? Give it some flavor with our Dynamic Pull Workout. Dynamic movements work your muscles in an entirely different way compared to static movements. By engaging your nervous system at a higher degree, you'll not just see better strength gains, but improved balance and coordination.

This Dynamic Pull Workout, lead by BowFlex Fitness Advisor Amy Dixon, will add great range to your current routine. Check it out below:

To better understand this dynamic pull movement, let's break it down into its two primary pieces.

Single Arm Dumbbell Row

The single arm dumbbell row works the middle of the back. Once you reach the full contracted position of the row, squeeze your back muscles, making sure that this motion is performed with the back and not the arms. Pull with the back muscles, and let your forearm act as the "rope".

Reverse Lunge

The reverse lunge works your quadriceps. Descend until your knee nearly touches the ground. Make sure that you maintain control throughout the motion. Mechanics and posture are a must.

Pro Tips: Practice makes perfect. You may find difficulty getting into the flow with this routine. It may start a bit bumpy with the transitions, but keep practicing the movements until you develop fluid muscle memory. Patience is key. You can do it!

Want more quick workout ideas? Check out our Quick Workouts playlist on our YouTube channel.