More rows and pull-ups can actually make rounded shoulders worse. Here's the 1 exercise that reverses it. Shoulder posture isn't about training your back harder. For many people, lat-heavy rows and pull-ups reinforce the internal rotation that rounds you forward. The real fix is targeting the mid and lower traps, the muscles between your shoulder blades that actually hold posture open. ㅤ 1. Kneeling Ring Fly, 8-10 slow reps 2. Chest-Supported Dumbbell Reverse Fly, 10-12 reps ㅤ Comment BASICS for the 4-week Grade 1 Mobility programme. Press play, copy me, $29, any level. ㅤ #Elastaboy #Reboryn #ShoulderPosture #UpperBack #MidTraps