In a study at Northern Arizona University, Division 1 athletes scored no higher on a movement competency test than their noncompetitive peers did.

That’s why the speed T-rotation is a staple in Men’s Health Fitness Director BJ Gaddour’s workout routine. It fixes tight upper-back muscles and shoulders, improves your posture, and decreases neck, shoulder, and back pain.

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Speed T-rotations also boost your upper body’s range of motion and build core strength, so the more often you do them, the easier it’ll be to lift heavier loads overhead.

Watch Gaddour demonstrate them in the video above.

You can increase your muscular endurance by doing reps for 30 to 60 seconds in a row for 3 to 5 sets.

Or you can emphasize speed an power by doing reps for 10 seconds, and then resting for 10 seconds. Continue to repeat for as many sets as possible.

Try mixing up the ways in which you perform the movement, too. Alternate sides with each rep, or do all of your reps on one side and then switch.

And if you’re looking for an even bigger challenge, add resistance. Anchor a continuous loop band to a floor anchor, such as a bench. Then grip the end as you perform reps to only one side.