- Hold a light dumbbell in one or both hands and stand with both feet together. (Holding two dumbbells makes the move more challenging and may help you keep your balance.)
- Step one foot back into a staggered stance. Keep 80 percent of your bodyweight in the front leg with a slightly bent knee. Square your hips and chest over the front foot. The dumbbells should be hanging by your sides, straight down over your front foot.
- Using the arm on the same side as your rear leg, lead with your elbow to drag the dumbbell across your chest into a high row, as if you were drawing an arrow from a bow.
- Allow the arm to straighten completely out, creating one long diagonal line from the top dumbbell to the bottom arm and dumbbell.
- Keeping the top arm straight, slowly lower the dumbbell back down to the starting position. Keep your core tight and focus on a slow and steady range of motion.
- To increase the intensity, perform the same move while "floating" the rear leg straight above the ground behind you, not letting it touch the ground.