{"id":100980,"date":"2026-02-10T19:25:34","date_gmt":"2026-02-10T18:25:34","guid":{"rendered":"https:\/\/runlovers.it\/?p=100980"},"modified":"2026-02-10T11:23:35","modified_gmt":"2026-02-10T10:23:35","slug":"upper-body-exercises-back-shoulders-posture","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2026\/upper-body-exercises-back-shoulders-posture\/","title":{"rendered":"Upper Body: The Routine for Shoulders, Back, and Chest (That Improves Posture)"},"content":{"rendered":"<p><em>A way to stop looking like an anthropomorphic question mark and start feeling the strength that begins at your shoulder blades and opens up the world.<\/em><\/p>\n<ul>\n<li>Training the upper body isn&#8217;t just about aesthetics; it\u2019s a <strong>cure for daily posture<\/strong>.<\/li>\n<li>Spending hours at a desk shortens the anterior muscles and weakens those of the <strong>posterior kinetic chain<\/strong>.<\/li>\n<li>The <strong>row<\/strong> is the primary exercise for adding thickness to the back and bringing the shoulders back into place.<\/li>\n<li>The <strong>overhead press<\/strong> builds stable shoulders, protecting the neck from tensions accumulated during the day.<\/li>\n<li><strong>Face pulls<\/strong> are the secret ingredient for correcting internal arm rotation and &#8220;opening&#8221; the chest.<\/li>\n<li>All it takes is <strong>20 minutes<\/strong> and a pair of dumbbells to radically change how you move and perceive yourself.<\/li>\n<\/ul>\n<hr \/>\n<h2 id=\"a-strong-back-and-open-shoulders-the-secret-to-feeling-good-and-looking-better\">A Strong Back and Open Shoulders: The Secret to Feeling Good (and Looking Better)<\/h2>\n<p>The side effect of a life spent staring at screens that are always a bit lower than our eyes is bodies that are increasingly folded in on themselves. Shoulders slide forward, the chin juts toward the monitor, and the back assumes that melancholy curve reminiscent of a closed laptop keyboard.<\/p>\n<p>Building a solid Upper Body (the upper part of the body, from the hips up) isn&#8217;t a vanity project for those who spend hours admiring themselves in gym mirrors trying to burst through their t-shirt seams. It is, much more pragmatically, an act of extraordinary maintenance for your chassis. A strong upper body isn&#8217;t just for lifting grocery bags without emitting guttural sounds worthy of a nature documentary; it serves to give you a carriage that transmits energy and, above all, to strip away that annoying feeling of &#8220;weight&#8221; on your cervical vertebrae.<\/p>\n<h2 id=\"why-training-the-upper-body-is-fundamental-for-posture\">Why Training the Upper Body Is Fundamental for Posture<\/h2>\n<p>Posture isn&#8217;t a static position you decide to assume when you remember to stand up straight. It is the <strong>result of a balance of forces.<\/strong> If the chest muscles are too tight and the back muscles are too weak, the former will win, pulling you forward like the sails of a ship hit by the wind.<\/p>\n<p>Training the shoulders, back, and chest in a balanced way means recalibrating your body&#8217;s tension rods. When the back muscles are toned, they naturally &#8220;pull&#8221; the shoulders back, opening the rib cage. This not only makes you appear taller and more confident but also allows the lungs to expand better and the diaphragm to work without constriction. It\u2019s a virtuous cycle: <strong>the stronger you are up top, the less effort it takes to exist in the world,<\/strong> literally.<\/p>\n<h2 id=\"the-posture-and-strength-routine-20-minutes\">The &#8220;Posture and Strength&#8221; Routine (20 Minutes)<\/h2>\n<p>You don\u2019t need a monumental gym. Two dumbbells or, if you&#8217;re traveling, some high-resistance bands will do. The secret isn&#8217;t extreme weight, but movement awareness. Every repetition should be a message you send to your nervous system: &#8220;Hey, we\u2019re made to stay open, not closed.&#8221;<\/p>\n<h3 id=\"pull-dumbbell-row-solid-back\">Pull: Dumbbell Row (Solid Back)<\/h3>\n<p>The <strong>Bent Over Row<\/strong> is the ultimate antidote to the desk. Imagine trying to drive your elbows toward the ceiling, squeezing an imaginary coin between your shoulder blades at the point of maximum contraction. This exercise strengthens the rhomboids and middle trapezius\u2014the muscles that tell your shoulders to stop hanging out near your ears and get back where they belong.<\/p>\n<h3 id=\"push-overhead-press-strong-shoulders\">Push: Overhead Press (Strong Shoulders)<\/h3>\n<p>The <strong>Overhead Press<\/strong> consists of pushing weights above your head starting from the shoulders. It\u2019s an ancestral movement. While pushing, engage your core so you don&#8217;t arch your back. This exercise builds shoulder stability and strengthens the deltoids, creating the structure that supports the neck and lightens the tensions accumulated during hours of stress.<\/p>\n<h3 id=\"chest-presses-or-push-ups\">Chest: Presses or Push-ups<\/h3>\n<p>Let&#8217;s not forget the front. The <strong>Chest Press<\/strong> (on a bench or the floor) or classic <strong>Push-ups<\/strong> serve to balance the strength of the back. A strong chest is necessary, provided you stretch it adequately after the workout to prevent its strength from turning into excessive anterior tension.<\/p>\n<h3 id=\"the-magic-touch-face-pulls-or-reverse-flies-to-open-the-chest\">The Magic Touch: Face Pulls (or Reverse Flies) to Open the Chest<\/h3>\n<p>This is the &#8220;therapeutic&#8221; exercise par excellence. If using a band, fix it at face height and pull it toward your forehead, separating your hands while keeping your elbows high. The <strong>Face Pull<\/strong> works the external rotators of the shoulder and the posterior deltoid. It is the movement that &#8220;unplugs&#8221; the hunched posture typical of those who type all day. If you feel your shoulder blades &#8220;working,&#8221; you&#8217;re on the right track.<\/p>\n<h2 id=\"perform-3-sets-of-10-12-reps-focus-on-quality\">Perform 3 Sets of 10-12 Reps. Focus on Quality<\/h2>\n<p>Haste is the enemy of posture. In this routine, <strong>speed means nothing.<\/strong> What matters is feeling the muscle fire up and controlling the eccentric phase (when you bring the weight back to the starting position). Perform each exercise 10 to 12 times, rest for a minute, and repeat. Three complete rounds will take you just over twenty minutes, but the feeling of lightness and &#8220;openness&#8221; you\u2019ll have at the end of the session will stay with you all day. You aren&#8217;t just moving weights; you\u2019re resetting your architecture.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s not just about looks: training your shoulders and back means recalibrating your body. Discover how four fundamental exercises can transform your carriage and free you from the daily muscle tension caused by a sedentary lifestyle<\/p>\n","protected":false},"author":2,"featured_media":100955,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[15211],"tags":[],"powerkit_post_featured":[],"class_list":["post-100980","post","type-post","status-publish","format-standard","has-post-thumbnail","category-tips"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Upper Body Workout: 4 Exercises for Shoulders, Back, and Posture - Runlovers<\/title>\n<meta name=\"description\" content=\"Discover the upper body strength routine: dumbbell exercises to improve posture, strengthen the back, and counter desk-related aches and pains\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runlovers.it\/en\/2026\/upper-body-exercises-back-shoulders-posture\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Upper Body: The Routine for Shoulders, Back, and Chest (That Improves Posture)\" \/>\n<meta property=\"og:description\" content=\"Discover the upper body strength routine: dumbbell exercises to improve posture, strengthen the back, and counter desk-related aches and pains\" \/>\n<meta property=\"og:url\" content=\"https:\/\/runlovers.it\/en\/2026\/upper-body-exercises-back-shoulders-posture\/\" \/>\n<meta property=\"og:site_name\" content=\"Runlovers\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/runlovers\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/martino.pietropoli\" \/>\n<meta property=\"article:published_time\" content=\"2026-02-10T18:25:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/02\/02-20260210-1235-Upper-body-T-Depositphotos_split271992.gmail_.com_.jpg?fit=1800%2C1200&quality=75&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1800\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Martino Pietropoli\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@mpietropoli\" \/>\n<meta name=\"twitter:site\" content=\"@runlovers\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Martino Pietropoli\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/upper-body-exercises-back-shoulders-posture\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/upper-body-exercises-back-shoulders-posture\\\/\"},\"author\":{\"name\":\"Martino Pietropoli\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/fdf85f5941aa635ddea3e21ca97d4f53\"},\"headline\":\"Upper Body: The Routine for Shoulders, Back, and Chest (That Improves Posture)\",\"datePublished\":\"2026-02-10T18:25:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/upper-body-exercises-back-shoulders-posture\\\/\"},\"wordCount\":861,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/upper-body-exercises-back-shoulders-posture\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2026\\\/02\\\/02-20260210-1235-Upper-body-T-Depositphotos_split271992.gmail_.com_.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"articleSection\":[\"Tips\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/upper-body-exercises-back-shoulders-posture\\\/#respond\"]}],\"copyrightYear\":\"2026\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/upper-body-exercises-back-shoulders-posture\\\/\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/upper-body-exercises-back-shoulders-posture\\\/\",\"name\":\"Upper Body Workout: 4 Exercises for Shoulders, Back, and Posture - Runlovers\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/upper-body-exercises-back-shoulders-posture\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/upper-body-exercises-back-shoulders-posture\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2026\\\/02\\\/02-20260210-1235-Upper-body-T-Depositphotos_split271992.gmail_.com_.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"datePublished\":\"2026-02-10T18:25:34+00:00\",\"description\":\"Discover the upper body strength routine: dumbbell exercises to improve posture, strengthen the back, and counter desk-related aches and pains\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/upper-body-exercises-back-shoulders-posture\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/upper-body-exercises-back-shoulders-posture\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/upper-body-exercises-back-shoulders-posture\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2026\\\/02\\\/02-20260210-1235-Upper-body-T-Depositphotos_split271992.gmail_.com_.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2026\\\/02\\\/02-20260210-1235-Upper-body-T-Depositphotos_split271992.gmail_.com_.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"width\":1800,\"height\":1200,\"caption\":\"Depositphotos \\\/ split271992.gmail_.com_\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2026\\\/upper-body-exercises-back-shoulders-posture\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Upper Body: The Routine for Shoulders, Back, and Chest (That Improves Posture)\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"name\":\"Runlovers\",\"description\":\"Articoli, prove, recensioni e approfondimenti sul mondo del running.\",\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/runlovers.it\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\",\"name\":\"Runlovers\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"width\":636,\"height\":636,\"caption\":\"Runlovers\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/runlovers\\\/\",\"https:\\\/\\\/x.com\\\/runlovers\",\"https:\\\/\\\/www.instagram.com\\\/runlovers\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/RunLovers\"],\"foundingDate\":\"2012-01-10\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/fdf85f5941aa635ddea3e21ca97d4f53\",\"name\":\"Martino Pietropoli\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g\",\"caption\":\"Martino Pietropoli\"},\"description\":\"Martino Pietropoli (detto Tino Mar): la creatura Tino Mar, risultato di un esperimento riuscito non troppo bene, ha un suo laboratorio, ovviamente segreto, dal quale escono i progetti pi\u00f9 disparati. L'importante \u00e8 che siano barefoot. Appare come un tranquillo e serio professionista ma quando vede una scarpa a drop 0 perde il controllo ed esce a provarla correndo per strada. Prima per\u00f2 ha l'accortezza di annunciarlo su twitter. Condivide con BIG la possibilit\u00e0 di correre in fermo immagine ed \u00e8 per questo l'altra faccia della stessa medaglia.\",\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/martino.pietropoli\",\"https:\\\/\\\/www.twitter.com\\\/mpietropoli\",\"https:\\\/\\\/x.com\\\/mpietropoli\"],\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/author\\\/martos\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Upper Body Workout: 4 Exercises for Shoulders, Back, and Posture - Runlovers","description":"Discover the upper body strength routine: dumbbell exercises to improve posture, strengthen the back, and counter desk-related aches and pains","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/runlovers.it\/en\/2026\/upper-body-exercises-back-shoulders-posture\/","og_locale":"en_US","og_type":"article","og_title":"Upper Body: The Routine for Shoulders, Back, and Chest (That Improves Posture)","og_description":"Discover the upper body strength routine: dumbbell exercises to improve posture, strengthen the back, and counter desk-related aches and pains","og_url":"https:\/\/runlovers.it\/en\/2026\/upper-body-exercises-back-shoulders-posture\/","og_site_name":"Runlovers","article_publisher":"https:\/\/www.facebook.com\/runlovers\/","article_author":"https:\/\/www.facebook.com\/martino.pietropoli","article_published_time":"2026-02-10T18:25:34+00:00","og_image":[{"width":1800,"height":1200,"url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/02\/02-20260210-1235-Upper-body-T-Depositphotos_split271992.gmail_.com_.jpg?fit=1800%2C1200&quality=75&ssl=1","type":"image\/jpeg"}],"author":"Martino Pietropoli","twitter_card":"summary_large_image","twitter_creator":"@mpietropoli","twitter_site":"@runlovers","twitter_misc":{"Written by":"Martino Pietropoli","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/runlovers.it\/en\/2026\/upper-body-exercises-back-shoulders-posture\/#article","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/2026\/upper-body-exercises-back-shoulders-posture\/"},"author":{"name":"Martino Pietropoli","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/fdf85f5941aa635ddea3e21ca97d4f53"},"headline":"Upper Body: The Routine for Shoulders, Back, and Chest (That Improves Posture)","datePublished":"2026-02-10T18:25:34+00:00","mainEntityOfPage":{"@id":"https:\/\/runlovers.it\/en\/2026\/upper-body-exercises-back-shoulders-posture\/"},"wordCount":861,"commentCount":0,"publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"image":{"@id":"https:\/\/runlovers.it\/en\/2026\/upper-body-exercises-back-shoulders-posture\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/02\/02-20260210-1235-Upper-body-T-Depositphotos_split271992.gmail_.com_.jpg?fit=1800%2C1200&quality=75&ssl=1","articleSection":["Tips"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/runlovers.it\/en\/2026\/upper-body-exercises-back-shoulders-posture\/#respond"]}],"copyrightYear":"2026","copyrightHolder":{"@id":"https:\/\/runlovers.it\/#organization"}},{"@type":"WebPage","@id":"https:\/\/runlovers.it\/en\/2026\/upper-body-exercises-back-shoulders-posture\/","url":"https:\/\/runlovers.it\/en\/2026\/upper-body-exercises-back-shoulders-posture\/","name":"Upper Body Workout: 4 Exercises for Shoulders, Back, and Posture - Runlovers","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/runlovers.it\/en\/2026\/upper-body-exercises-back-shoulders-posture\/#primaryimage"},"image":{"@id":"https:\/\/runlovers.it\/en\/2026\/upper-body-exercises-back-shoulders-posture\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/02\/02-20260210-1235-Upper-body-T-Depositphotos_split271992.gmail_.com_.jpg?fit=1800%2C1200&quality=75&ssl=1","datePublished":"2026-02-10T18:25:34+00:00","description":"Discover the upper body strength routine: dumbbell exercises to improve posture, strengthen the back, and counter desk-related aches and pains","breadcrumb":{"@id":"https:\/\/runlovers.it\/en\/2026\/upper-body-exercises-back-shoulders-posture\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/runlovers.it\/en\/2026\/upper-body-exercises-back-shoulders-posture\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/2026\/upper-body-exercises-back-shoulders-posture\/#primaryimage","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/02\/02-20260210-1235-Upper-body-T-Depositphotos_split271992.gmail_.com_.jpg?fit=1800%2C1200&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/02\/02-20260210-1235-Upper-body-T-Depositphotos_split271992.gmail_.com_.jpg?fit=1800%2C1200&quality=75&ssl=1","width":1800,"height":1200,"caption":"Depositphotos \/ split271992.gmail_.com_"},{"@type":"BreadcrumbList","@id":"https:\/\/runlovers.it\/en\/2026\/upper-body-exercises-back-shoulders-posture\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/runlovers.it\/en\/"},{"@type":"ListItem","position":2,"name":"Upper Body: The Routine for Shoulders, Back, and Chest (That Improves Posture)"}]},{"@type":"WebSite","@id":"https:\/\/runlovers.it\/en\/#website","url":"https:\/\/runlovers.it\/en\/","name":"Runlovers","description":"Articoli, prove, recensioni e approfondimenti sul mondo del running.","publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/runlovers.it\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/runlovers.it\/en\/#organization","name":"Runlovers","url":"https:\/\/runlovers.it\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","width":636,"height":636,"caption":"Runlovers"},"image":{"@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/runlovers\/","https:\/\/x.com\/runlovers","https:\/\/www.instagram.com\/runlovers\/","https:\/\/www.youtube.com\/user\/RunLovers"],"foundingDate":"2012-01-10"},{"@type":"Person","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/fdf85f5941aa635ddea3e21ca97d4f53","name":"Martino Pietropoli","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e9c6544113054c548d1ba5dc1d68181098dd59199616b15907ee6c6a66932e1f?s=96&d=mm&r=g","caption":"Martino Pietropoli"},"description":"Martino Pietropoli (detto Tino Mar): la creatura Tino Mar, risultato di un esperimento riuscito non troppo bene, ha un suo laboratorio, ovviamente segreto, dal quale escono i progetti pi\u00f9 disparati. L'importante \u00e8 che siano barefoot. Appare come un tranquillo e serio professionista ma quando vede una scarpa a drop 0 perde il controllo ed esce a provarla correndo per strada. Prima per\u00f2 ha l'accortezza di annunciarlo su twitter. Condivide con BIG la possibilit\u00e0 di correre in fermo immagine ed \u00e8 per questo l'altra faccia della stessa medaglia.","sameAs":["https:\/\/www.facebook.com\/martino.pietropoli","https:\/\/www.twitter.com\/mpietropoli","https:\/\/x.com\/mpietropoli"],"url":"https:\/\/runlovers.it\/en\/author\/martos\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2026\/02\/02-20260210-1235-Upper-body-T-Depositphotos_split271992.gmail_.com_.jpg?fit=1800%2C1200&quality=75&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/100980","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/comments?post=100980"}],"version-history":[{"count":2,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/100980\/revisions"}],"predecessor-version":[{"id":100982,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/100980\/revisions\/100982"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media\/100955"}],"wp:attachment":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media?parent=100980"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/categories?post=100980"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/tags?post=100980"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/powerkit_post_featured?post=100980"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}