Kneeling on a bench with one foot on the floor, adjust your posture so your spine is straight and shoulders even; it’s a good idea to make sure your neck is in line with your spine and your core is braced.

Pick up a kettlebell off the floor and grip the handle tightly, keeping your arm tucked in close to the body. Row upwards with your elbow pointing towards the ceiling; think about squeezing your upper back and visualise pinching your shoulder blades together. Then, lower the kettlebell back to the starting position. Perform 10 to 12 reps and repeat this 3 times on each side.