Maintain a slight hinge in the hip. Begin the exercise with elbows in tight and row dumbbells up using the Lats. From this position extend the dumbbells back, this movement will come from the Tricep muscles. Pick a relatively light weight as this exercise is difficult on form.

While holding Dumbbell between legs or in the Goblet position, laterally step and lower body on weight of outside heel. Lower body down to comfortable distance, maintaining the knee tracking inline with toes, drive up off of the heel and stand back at neutral. Switch sides if preferred or continue to work same leg for desired repetitions.