The bench press is one of the most popular exercises in the gym, but how many people do the opposite movement? Think about what happens to your shoulders and your posture after weeks, months, even years of pressing one way without pulling the other way. A great way to correct this muscle imbalance is with the seated rope row to neck.

For best results, stretch your chest and front part of your shoulders (i.e., anterior deltoids) first, then perform the seated rope row to neck and make sure to pause in the contracted position where the elbows are back for 1-5 seconds.

Tomorrow we’ll take a look at how to sequence the seated rope row to neck in a strength training program for posture improvement.