Tripod Row Opposite Knee Tuck

Come into a push up position with the cable handle set low (about your head level). Then walk back enough to stretch the cable. Row straight back while tucking the opposite elbow to knee. Keep a tight core and neutral spine, with no movement except the row and knee tuck. This is super tough and demand a great deal of strength and body awareness.

Doing this super slow will make a tough exercise even tougher. Use a moderate weight on the row.