THE BEST EXERCISE

YOU’RE NOT DOING

01 HANDS DOWN

Attach your band to a fixed object and secure the other end around a dumbbell. Lean one hand and a knee on a flat bench. Reach down and grab the dumbbell.

02 BAND AID

With tension in the band, lift the bell by squeezing your shoulder blades together. This will prevent you from rounding your upper back and shrugging the weight up.

03 TO THE TOP

Using your back (not your biceps), row the dumbbell up to your left side with control, maintaining tension, until your upper arm is parallel to the floor. Tense your arm at the top of the move.

04 RETURN JOURNEY

Maintaining tension in the band, slowly return the weight to the start. Check that you’re still squeezing your shoulder blades together. Do your reps on one side, then switch.