Transverse Lunge to Single Arm Row

Place a cable pulley in the highest position and attach a single handle. Stand facing the pulley with the feet close together, and grip the handle in the left hand. Step back with the left foot on the ground pointed in the 9 o'clock direction with the right foot facing the machine, pointed in the 12 o'clock direction. When the left foot is on the ground, pull the left arm back (keeping the elbow high) and reach forward with the right hand straight out a little higher than the shoulder. Pull the left hand all the way back until it is directly in front of the left shoulder, and pause before straightening the left arm. Step back with the left foot to return to the original starting position.