Stand tall with both arms extended straight up overhead. Pull your elbows down and back until your arms form a W, squeezing your shoulder blades together as if pinching a pencil between them, then press the arms back up to the full overhead reach. Keep your ribs down and your torso still - the arms travel, the back squeezes, and nothing else volunteers. Desk shoulders, meet your antidote.

Works: upper back, shoulders, lats

Breathing: Exhale as you pull into the W, inhale as you press back up.

Common Mistakes: Pulling the elbows down in front of the body instead of back, arching the lower back to reach higher, and skipping the shoulder blade squeeze at the bottom of the pull.

Make Easier: Do them seated, shorten the pull, or slow the tempo right down.

Make Harder: Hold the squeeze for a 2-count on every rep, add pulses at the bottom of the W, or extend the set until the upper back genuinely lights up.