http://www.youtube.com/watch?v=PR7kdYN60cs
- Take the cable (can use kettlebell, bands, dumbbells) and do a reverse lunge.
- Stay low in the lunge and perform a one arm row.
- Whilst rowing also push away with the ‘free’ shoulder so you have a ‘bow and arrow’ effect.
- Keep the hips stable and only allow your upper body to rotate.
- Keep your chin tucked in and always pull through the elbow.