Sets: 4  Reps: 8  Target: upper back, lats, core

Cross your ankles behind you to stop your legs swinging.

Sets: 4  Reps: 8  Target: rear shoulders, upper back

Lower your arms all the way down before pulling the bar up to your chest.

Sets: 3  Reps: 8 each side Target: lats, rear shoulders

Keep your lower back unstressed and your torso locked in position.

Sets: 4  Reps: 8  Target: shoulder rotators, front and mid shoulders

Keep your upper arms in line with your shoulders during the rotation.
 

Sets: 3  Reps: 8 each side Target: front and mid shoulders

Don’t raise your arms above the line of your shoulders.