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Lie face down on a bench set to a 45-degree angle holding two dumbbells hanging down in front of your chest. Squeeze your shoulder blades together to arc your hands away from each other. Keep a slight ...

Using dumbbells, sit on the edge of a stable bench with your hands hanging directly below your shoulders, palms facing each other. Keep your chest lifted and your shoulders drawn back and down (A).

Hands up if you spend most of the day sitting – I’ll raise both! Modern life is relentlessly (and often unconsciously) front-loaded: laptops, steering wheels, and phones all seem to pull our shoulders ...