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Strengthen your upper back, chest, shoulders and core – without ever leaving your desk.

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1. Start with your arms at shoulder height, in front of your face, bent at a 90-degree angle. Keep your lower back stable, no arching. 2. Use your shoulder blades to draw your arms backward. Repeat five times. 3. Return to starting position. Keep your elbows close together and pulse your arms up and down a few inches. Repeat 15 to 20 times. Finish by rolling your shoulders backward 10 times.

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