This is an excerpt from Strength Band Training-2nd Edition by Phillip PageT & odd S. Ellenbecker.
Unilateral Row With Side Bridge
(Rhomboids, Quadratus Lumborum)
Secure one end of the band to a sturdy object near the floor. Lie on your side with your elbow directly under your shoulder. Use your other hand to grasp the band (a) and perform a single-arm rowing exercise (b) while lifting your hips off the floor and stabilizing the side bridge position. Slowly return.
Perform the side bridge while lifting your arm upward toward the ceiling with your elbow straight until the arm is vertical.
Keep your body in alignment, tensing abdominal muscles and gluteal muscles.
Learn more about Strength Band Training, Second Edition.