REVERSE GRIP BENT-OVER ROW 

Stand and place your right leg in front of your left leg. Bend your right leg and keeping your other leg straight, bend forwards slightly. You will now be able to see the left leg and upper body in one line. Take a dumbbell in each hand and your palms must face the knees. Pull your hands to your armpits and squeeze shoulder blades. Ensure that your back straight. This exercise involves the use of a resistance band which can be easily purchased online and is cheap to buy. Start by standing and place your right leg in front of you your left. Bend right leg and keep left leg straight and bend forwards from your waist. Place resistance band under right foot and grand the handles with your hands. Your arms need to be stretched in front of you and you will now have to bend your arms, tummy and hands. Open your arms sideways like a bird’s wings and squeeze your shoulder blades.