Muscle Group: Trapezius/Rhomboids


Machine Exercise: Cable Row

If no twisting occurs or back alignment is lost, then this would be OK.

Better as a seated row, IF there is not excessive forward bending to reach the weights.


Free Weight: Reverse Fly

Use an inclined bench – lying face-down on this to support upper back.

Consider using theraband or a bent over row using a bench to support the body weight.


Body Weight: Shoulder Shrug

Lift offs would target the lower traps which often needs to be stronger


Stretch: Hugging (Rhomboids)

Given that lengthened, weak rhomboids/traps are very common with postural kyphosis…should you stretch these further?