In a high side plank, keep your shoulders away from your ears (open posture) and 'press' into the floor with your stabilising arm. Your body should be straight from heel to the top of the head. With your free hand, row a dumbbell up and into a press. This of pull and press should be straight and smooth. You will need a small amount of momentum for the transition from pull to press. Maintain core and overall body stabilisation as you do this.

Shoulders, Mid Back, Core - Obliques

Single Arm, Rotation