Chronic neck pain got you down? For many, persistent neck pain is caused by muscle strain from poor posture or sleeping in awkward positions. Office workers are particularly at risk, as spending days on end sitting at a computer contributes to “tech neck.” Roughly 27 to 48 percent of desk-bound workers report experiencing neck pain each year.
Sadly, most people can’t quit their jobs because of pain. So how do you get rid of it altogether? Increasing overall movement throughout the day, along with building functional strength, can help support better posture and improve upper back stability. This takes pressure off the cervical spine, which can help reduce neck pain over time. One exercise that targets postural neck pain in particular is the upright row, according to John Fainsan, D.P.T., O.C.S., of VSI Physical Therapy.
Related: Doing This Simple Yoga Pose Daily Reduces Back Pain and Makes You Feel 10 Years Younger, According to a Physical Therapist
“Upright rows help build up the upper trapezius and levator scapula musculature to help hold up your 8 to 12 pound head,” he tells Men’s Journal. “This exercise also helps improve upper back strength and prevents slouching.”
Upright rows are one of the most debated exercises in the fitness world. Performing them, especially with a narrow grip, can place the shoulders into internal rotation, increasing the risk of shoulder impingement, which can cause pain, inflammation, and limit mobility.
Proper form is critical for upright rows. Fainsan suggests using a weight you could handle for 3 to 5 sets of 8 to 12 reps. But if they still feel risky for you, monkey rows or shoulder shrugs are safe and effective swaps.
How to Do Upright Rows
Upright Row
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Hold a barbell or dumbbells with palms facing your body and hands about shoulder-width apart.
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Pull the weight straight up along your body to chest or collarbone height, driving the elbows up and back.
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Lower slowly under control, keeping core tight and shoulders down.
How to Do Monkey Rows
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Stand with dumbbells in each hand, resting by the sides with arms extended. Flip the palms in.
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Pull the dumbbells up along your sides toward your armpits.
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Slowly lower back to starting position.
How to Do Shoulder Shrugs
Shrugs
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Hold dumbbells or barbell with palms facing your body, standing tall.
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Lift your shoulders straight up toward your ears as high, keeping arms extended.
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Pause briefly at the top and lower slowly, maintaining upright posture throughout.
Related: Physical Therapists Shares 3 Mobility Exercises to Instantly Unlock Stiff Hips
This story was originally published by Men’s Journal on Feb 19, 2026, where it first appeared in the Health & Fitness section. Add Men’s Journal as a Preferred Source by clicking here.