This is the simplest of exercises and is great for your upper back muscles. We spend all day stretching and weakening these muscles when we are hunched over computers, desks, books, tablets, etc. Strengthening your upper back will help you avoid back, neck and shoulder pain. (Did you just sit up straight? I did!)
How to do a standing row:
Stand up straight with your back neutral, shoulders down and shoulder blades together, chest up, and abdominals and buttocks tight. Raise straight arms to shoulder height in front of you. Then, keeping your arms at shoulder height, bend at the elbow and pull your hands back towards you, leading with your elbows. Squeeze your shoulder blades together and hold this position for a moment. Straighten your arms in front again. Repeat this exercise 12-15 times and repeat the set 2-3 times.
As always, if you feel pain during this exercise, stop immediately.