I would like to use one of these exercises to help strengthen my back, in conjunction with stretches in my chest and shoulders to help correct my rolled forward shoulders ('computer posture'). Of these two, which is more appropriate for that purpose?


1 Answer 1


Horizontal rows are generally better for correcting posture in deskbound workers.

You should be looking to strengthen your rear-shoulder muscle-groups: Trapezius, scapular deltoid, rhomboids, scapular retractors.

Any sort of horizontal row where you keep your elbows high will do the trick. In addition, try any of the following:

  • Face-pulls
  • Reverse-fly
  • Rear-deltoid raise

Source: https://www.t-nation.com/training/posture-cure

  • 2
    Hmm....interesting that the core wasn't mentioned at all. I would have presumed that a lot of people with posture problems have weak core. Sep 14, 2015 at 18:49
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    @Kneel-Before-ZOD What about the back isn't the core? Sep 14, 2015 at 19:25
  • It is; however, it seemed that the upper back and shoulders were the focus of the discussion. Being a dr in the field, I'd defer to him; however, I was simply surprised the stabilizing muscles weren't mentioned. Sep 14, 2015 at 19:36
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    @Kneel-Before-ZOD - How would strengthening the obliques, abdominals or erector spinae (All the common "core" muscles) help the shoulders and upper back area?
    – JohnP
    Sep 14, 2015 at 19:38
  • 1
    @JohnP Hmm....interesting. My perception was that weak lower back allows people to hunch forward in order to use a desk or a stable position for support. That, and the muscular imbalance of overdeveloped frontal region. Sep 14, 2015 at 20:02

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