The Posture Payoff

Strength & Longevity

“Train the muscles you can’t see—because they’re the ones that keep you upright.”

Want Better Posture? Start Here.

When it comes to strength training, not all movements give you the same return on investment.

But there’s one area that always pays off: strengthening your upper back and posterior shoulders (you know—the muscles you can’t see in the mirror).

It’s one of the best things you can do to:

• Improve posture

• Reduce nagging tension

• Move better in daily life

These muscles don’t just make you look strong—they help you feel stable, balanced, and pain-free.

A Tried-and-True Move

One of our favorite exercises for this? It’s actually four moves in one: Prone W’s.

I started using this exercise over 20 years ago, and it’s been a staple ever since. Why? Because it delivers where it counts:

• Shoulder stability

• Upper back strength

• Posture correction

• And that oh-so-satisfying burn in all the right places

Watch the Demo: Prone W

How to Do It

Start with 2–3 sets of 10 reps per movement.

For even better results, hold the “retracted” position (the squeeze at the top) for a 2–3 second count each rep.

That brief pause ensures the work stays exactly where you want it—deep in your upper back and shoulders.

It’s a small investment with a big payoff:
✨ Better posture
✨ Less tension
✨ Stronger, more balanced shoulders

Final Thought

The best strength work doesn’t just make you look good—
It helps you move well, stand tall, and feel strong in everyday life.

Start training the muscles you can’t see, and you’ll start noticing the difference in everything you do.

— Coach Shelby and The Shelby Trained Team