When it comes to back exercises, most men favour pull-ups and lat pull-downs which work your largest back muscle. Trouble is, “largest” doesn’t mean “only”. “Training the muscles surrounding your lats, particularly your rhomboid and trapezius muscles, will quickly add strength and size to your upper body,” says CJ Murphy, owner of the US’s Total Performance Sports. Your rhomboids and trapezius stabilise your shoulder blades, which allow your shoulder joints to move your arms in every direction. By developing these muscles, you’ll add mass to your upper back and rear shoulders, and improve your swim dramatically.

Complete Murphy’s routine once a week to strengthen your entire upper body.