A little bit of rowing goes a long way. Add in a row variation for three sets in the 8-12 rep range to see a boost in your performance and functionality.

The shoulders and upper back are common areas of built-up tension. Use this stretch to mobilise them.

These three errors are holding back your progress and keeping plates off the bar.

A strong upper back is vital to minimize shoulder joint and girdle injuries. Strengthening these areas can be done with proper balance of pushing and pulling. Here are workouts for you to follow.