Single Arm Row
Stand with your feet hip-width apart, holding a weight in your right hand with your arm at your side. Step forward with your left foot and rest your left hand on your left quad. This is the starting position.
With your core engaged, hinge forward at the hips, pushing your butt back, and bend your left knee, making sure you don’t round your shoulders. (Your hip mobility and hamstring flexibility will dictate how far you can bend over.)
Gaze at the ground a few inches in front of your feet to keep your neck in a comfortable position.
Pull the weight up toward your chest, keeping your elbows hugged close to your body and squeezing your shoulder blade for two seconds at the top of the movement. Your elbow should go past your back as you bring the weight toward your chest.
Slowly lower the weight by extending your arms toward the floor. That’s 1 rep. Complete 8 reps on one side, then switch sides.
Rows are a great exercise to target the muscles in between your shoulder blades, which play a huge role in posture, says Fagan.
Banded Shoulder External Rotation
Side-Lying Rear Delt Raise
Cross-Body Bicep Curl
Hold a dumbbell in each hand, palms facing in.
Curl one dumbbell up across your body toward your opposite shoulder, keeping your palms facing in. Squeeze your bicep when you reach the top.
Slowly return your arm to starting position, then switch sides.
Continuing alternating sides for 12–15 reps each.