Rear Pulldowns for your traps
This strengthens your traps and other back muscles, as well as your neck. It will improve your ability to lift and pull things in general.   Sit on the weight bench far enough forward that you do not have to bend your neck forward much to get the bar all the way down.   Hook your feet under the weight bench for stability on this one.   How far apart to place your hands depends on your height. The taller you are, the farther apart they should be. Keep it comfortable.

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