HOW: Start in a standing position holding a weight or object in one hand. Begin the exercise by getting into a split stance lunge and hold this position. While holding the lunge, perform a unilateral low row on the opposite side of your front leg by driving your elbow back towards your back pocket and hand to your side. Switch feet position and repeat on the opposite side.
FEEL: This should feel like a back workout, specifically the muscles around and in between your shoulder blade, behind your shoulder, and even your biceps. Your quads, glutes, hamstrings, and core muscles will be working as well to hold the lunge.
COMPENSATION: Do not lose the lunge position, do not excessively arch your low back. Try to stay still, only move your arms. Do not let your torso excessively rotate