The bench press is one of the most popular exercises in the gym, but how many people train the opposite movement? Think about what happens to your shoulders and posture after weeks, months, or even years of pressing without balancing it with pulling exercises. Over time, this imbalance can lead to poor posture and shoulder issues.

A great way to correct this is with the seated rope row to neck.

For best results:

1. Stretch your chest and anterior deltoids (front shoulders) first – Watch this demo.
2. Perform the seated rope row to neck, making sure to pause in the contracted position (with your elbows pulled back) for 1–5 seconds.

Tomorrow, we’ll take a look at how to sequence this exercise into a strength training program for better posture.