1 Arm Standing Back Row

How to: From a standing position, with knees slightly bent, spine neutral, navel drawn-inward and neutral grip, drive the elbow close to the side of the body while retracting your shoulder and scapula. You can use a resistance band or cable column.

Compensations: Watch for excessive extension (arching) of your lower back, rounding shoulders forward on the pull, dropping your head and rotation of the core. Spine & hips must stay neutral.