Exercise
TRANSVERSE LUNGE TO SINGLE ARM ROW
Stand
Squat
Form cues
Set the cable at the highest position; begin balanced on one foot, opposite knee lifted
Grip the handle with the hand matching your lifted knee — palm facing center
Step your lifted foot out diagonally into a transverse lunge before rowing
Row by driving your elbow back, squeezing your shoulder blade at the end
Press through your lunging foot to return to single-leg balance before the next rep
Instructions
Step-by-step technique
Place a cable pulley in the highest position and attach a single handle.
Stand facing the pulley, balancing on your left foot with your right knee lifted to hip height and bent 90 degrees.
Grip the handle in your right hand with your palm facing the center of your body.
Step your right foot out to a transverse (diagonal) position and lunge down.
As you lunge, drive your elbow back in a rowing motion — pulling the cable to your side.
Squeeze your shoulder blade at the end of the row.
Press through your right foot to return to single-leg balance on your left foot.
Complete all reps on one side, then switch.