It directly targets the postural muscles that help get your head back in position and pull your shoulders back into alignment.

This is a great exercise for working the small, postural muscles of the upper back and neck that get easily overwhelmed when using heavier weights on rows and pulldowns. The unique positioning allows you to put laser-targeted focus on those smaller muscles.

You'll set an incline bench under and a little back from a high pulley. Use a wide grip handle and a light weight on the machine...this exercise is all about FEEL, not lifting heavy.

Grab the bar with a wide grip then sit on the bench.

The MOST important thing here is that only your butt and the BACK OF YOUR HEAD will be on the bench. Your entire back and your shoulders should be OFF the bench.

Because as you pull the bar down towards your chest, you're going to be using the back of your head as the base to push your chest towards the bar at the same time.

As you pull down and the bar meets your chest, hold the bar there then focus on squeezing your shoulder blades together HARD.

Remember, this exercise is all about feel...the idea here is to take the BIG muscles out of it and just focus on using the smaller ones (like the teres minor and major, rhomboids, middle traps, etc) rather than the lats.

Pulling your shoulder blades in while keep your elbows out wide and forcing your chest out will do this.

Repeat this for high reps (15+). Since you're going to be using light weight (that's mandatory!), you'll need the high reps to get a good training effect. Using heavier weight will force your body to recruit the lats to a greater extent, which is what we want to avoid with this exercise.

As I mentioned above, it's excellent for the postural muscles that pull your shoulders back into alignment. It's also GREAT for developing the detailed muscles of your upper back that don't get worked effectively with heavier training.

Just remember...NO BACK ON THE BENCH...just the back of your head and your butt...that's it.

If you've got more involved issues than can be fixed with this exercise, THIS is what you need...

It's where my friend Rick Kaselj comes in.

I've known him personally for more than 15 years and I have to say, while he's a kinesiologist and injury specialist, he's really a certified genius when it comes to straightening out the human body.

The way I see it, with all due modesty, what I am to insane exercises, he is to injury rehab...he's that good.

Rick has a program specifically for addressing this postural neck problem called the Forward Head Posture Fix.

This program is designed to take you through a series of easy exercises that literally "unwind" the postural tilt in your neck so that you can stand up straight again.

You can AVOID and FIX the "mighty hump" of a text neck...

• ...and the headaches
• the back pain
• the sleep disruption
• brain fog
• a reduction in your height
• even a decrease in your lung capacity (from the hunched forward position)

It's a pretty long list of bad things that can happen once your neck gets out of alignment, to be honest.

And the solution is EASY and right at your fingertips (and is just 10 bucks right now!).

Click here to learn more about the Forward Head Posture Fix and discover what it can do for you now!

Nick Nilsson
The Mad Scientist of Muscle