The traps need focused retraction and depression work to prevent imbalances. For this exercise, start in the regular seated row position while making sure the back is arched and the chest pushed up.
From here, squeeze the shoulder blades together and hold for several seconds. By focusing on pushing the chest up and out, the shoulder blades are more easily depressed.
A rep is not a rep. Especially when you stretch it out 30 times longer than how it's normally done. Sounds crazy, but so are the gains you'll get from it. Check it out.
When was the last time you went grocery shopping and had your knees buckle because your hamstrings were too sore? Well, it's time to recreate that moment.