HOW: You can either use a dumbbell or band with this exercise. If using a band, anchor it at the ground on step on it. While maintaining a high split stance position, your torso leaned a little bit forward, and holding the band/dumbbell in one hand, perform a lawn mower pull-start motion. Think about driving your elbow back by squeezing back your shoulder blade and rotate your body in the same direction. Let your elbow bend and keep your hand close to your body. Slowly return to starting position and repeat.
FEEL: You should feel the muscles behind your shoulder, the muscles around your shoulder blade, your biceps, and even your core and back muscles working with this exercise. You may also feel your leg muscles working after holding the position for an extended period of time.
COMPENSATION: Do no flare your elbow, do not arch your back, do not lose your balance, do not shrug your shoulder.