Sets: 4  Reps: 10/8/6/4  Target: upper back, core

Keep your torso still and your lower back neutral. 

Sets: 3  Reps: 10  Target: lower back

Raise your torso until your body forms a straight line from hips to shoulders.
 

Sets: 4  Reps: 10/8/6/4  Target: middle back, traps

Hold the dumb-bells with your thumbs turned out and your palms facing forwards.

Sets: 3  Reps: 10  Target: lats

Squeeze your shoulder blades together as you pull yourself up.

Sets: 3  Reps: 10/8/6/4  Target: back, shoulders, core

Keep your back in a neutral position throughout.
 

Sets: 3  Reps: 10  Target: core 

From a press-up position, bend your right knee and rotate your hips.

Pause at the top of the movement before rotating to the left.