STARTING POSITION:
You will need access to a low pulley row machine with a bar attached at one of the sides. Select the appropriate resistance on the weight stack. Put a bench in front of the pulley and place your right foot on it. Grab the bar in a vertical way with both hands. Make sure your torso is at a 90º from your right leg. Contract your pelvic floor and core while keeping your chest up.
MOVEMENT:
Pull the bar back towards your left hip retracting your shoulder blades while you exhale. Return to the starting position in a smooth movement while you inhale. Repeat the movement for the specified amount of repetitions and then switch sides and repeat with the other arm and leg.
TIPS: Make sure your torso doesn't move in any moment.