Set the cable machine / anchor your band at a high point.
Stand front on, holding onto the band /cable with the working hand, and the opposite foot forward in a split squat.
The working arm is reaching straight up towards the cable/band, with the opposite hand on your hip.
Keeping your elbow straight, pull the arm down in a wide arc toward your side—rotating your palm to face forward as you move.
Open through the chest and retract your shoulder blade as your arm moves through the arc. Your hand should finish approximately 30° away from your hip.
Simultaneously, drive through your front foot to rise from the split squat to a standing position.
Reverse the movement with control—return your arm overhead and lower back into the split squat.
