These are another compound moves that works almost all of the muscles in the upper body, including the lats, delts and traps.

1. To perform a standard bent over row, hold a barbell in both hands or dumbbells or kettlebells in each hand.

2. Hinge at the hips and send the bum backwards so your chest is almost parallel to the floor.

3. Maintaining a straight back and neck, engage through the back and pull the weights up towards your chest so that your arms skim the side of your body.

4. Squeeze at the top, then lower to the starting position.

Strength training: 5 of the best exercises for a stronger back