Target: traps, middle back

Why it works: If you keep good form with shoulder blades retracted, stand up fully at the top of the movement and contract your back, this is a huge compound move that hits the trapezius and central upper back muscles.

• Stand with feet shoulder-width apart and knees slightly bent.
• Hold dumb-bells by your thighs.
• Keeping your back straight, bend forward at the hips and allow the weights to slide down your shins.
• Bend your knees slightly as you lower.