INVERTED ROW

Do: 4 sets of 12 reps (a) Get underneath a bar in a squat rack (the higher it is, the easier the exercise will be); grip the bar with your hands wide and extend your feet in front of you so your body forms a straight line from shoulders to heels.

(b) Keeping your body aligned and core tight, bend your elbows and pull your shoulder blades together to raise your chest to the bar. Pause, then slowly reverse back down. Rest for 30 secs between sets.