Band Pull Apart
This is another move that's perfect for desk jockeys and office drones, says Ballantyne. "This exercise strengthens the rear delts and rhomboids, two muscle groups that get weak when you spend the day in a seat," he says.
The Setup: Stand and Hold a resistance band out in front of you at chest height with arms extended and hands spaced shoulder width apart.
How to Do It: Using light to moderate tension, pull the band apart While squeezing your shoulder blades together. Slowly return to start position.