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2. Isometric Prisoner Hold

Another isometric exercise that doesn't require any overly-complicated movements, the "prisoner" hold will help strenghten your upper back muscles. Simply lift your arms up and interlace your fingers behind your neck. Here you might feel inclined to lean back and say, "Ahhh." However to reap the full benefits of this exercise you should engage your core muscles in order to sit up tall and focus on squeezing your shoulder blades together in order to engage the muscles of your upper back.

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