HOW: Begin this exercise in a half kneeling position with one knee planted on the ground and the other foot planted firmly on the ground. From here, grab the resistance band, pull the shoulder blade back beginning in a retracted position, then pull the band back by bending the elbow to perform a row motion. Return to the starting position.
FEEL: You should feel the shoulder muscles working along the shoulder blade as well as your core muscles working to keep you in an upright position.
COMPENSATION: Avoid letting your body rock side to side as you perform this exercise. Keep the core engaged with your knee and foot firmly planted.