How? Place your hands slightly wider than shoulder-width apart on a pull-up bar with palms facing away from you. Hang straight down with your feet hooked over each other. Retract your shoulder blades, brace your core and lift your chest up towards the bar. Then lower yourself all the way down, pausing at the bottom to steady your movement.

Why? ‘This is a superb compound pulling movement that involves all the major muscle groups in the upper back including the latissimus dorsi, trapezius, teres and rhomboids,’ says Matthew Tansley, personal trainer at Body Reform International. ‘This creates a massive training stimulus that delivers gains in muscle strength and mass. The overhand grip reduces the contribution from your biceps, while the width of the grip helps
to focus the effort in the upper back and the lower lats.’