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Slumped Posture (NO) Bigger Biceps (YES)

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Rating: 4.0; Vote: 1

m demonstrating how the biceps actually work in concert with the muscles of the shoulder that help to externally rotate the arm into a better position to keep you more upright. It is very important to understand the anatomy of the muscles you are trying to train when you work out. The reason for this is that it allows you to perform certain exercises that might not seem all that helpful at first glance for a purpose you would have never expected. That is the case when it comes to the options of biceps exercises. Bicep exercises like the hammer curl and even cross body curls actually do the opposite of what you want them to do. While they are good at building the brachialis they are not as good at building the biceps. At the same time, you perform these exercises with a great deal of internal shoulder rotation which will contribute to poor posture long term. You may not think that there is anything that serious about having rounded shoulders other than the way it looks. This is incorrect. Having internally rotated shoulders is one of the fastest ways to injure yourself in the gym since performing exercises overhead with this posture is likely to cause inflammation and breakdown in the structures of the shoulder. Here I show you an exercise called the no money curl that requires only a single pair of dumbbells and a wall for feedback to make sure you are doing this properly. The exercise gets its name from the position of the hands at the top of the curl. It looks as if you are saying to someone that you have no money if they asked you for some. The key is to stand up against a wall and keep the dumbbells in contact with the wall to start. Begin by contracting your biceps, supinating your forearms and curling the dumbbells up and out over the shoulders. This should occur naturally due to the carrying angle of the elbow that is anatomically in place to help us carry things at our side without bumping into them when we walk. At the top of the movement you want to actually make sure to make contact with the wall with the dumbbells. This is key. This will require a great deal of shoulder external rotation in order to do so. This is the exact movement that needs to be strengthened in order to help eliminate rounded shoulders, a slumped posture and a forward head. Hold the contraction at the top for a moment and then bring the dumbbells back down to your sides. This is a great way to build bigger biceps but at the same time, given its impact on the rotators of your shoudlers, this will help to counteract and fix bad posture as part of an overall complete workout regimen. If you are looking for a step by step workout plan that will help you to improve your posture while at the same time building a ripped athletic physique, be sure to head to and
Date: 2022-04-22

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Comments and reviews: 10

WireHedd
I've had both shoulders surgically repaired due to decades of ongoing wear and tear due to martial arts studies and had all but lost my ability to do even basic curls until I started doing this -no money- curl and I have to say a BIG THANK YOU to Jeff for showing me an exercise that has helped rebuild some seriously damaged and atrophied shoulders back to where I'm getting back to bench presses and more.
Note: Spent over a decade almost bedridden with psoriatic arthritis pumped full of opiates and antidepressants until I was over 400lbs and nearly dead. This was December of 2017, yes, 11 months ago, As of today I'm down to 220lbs, walking 3-5 miles per day and at the gym by 5: 30 am 2-3 times per week and this is one of the things I do with every arm and shoulder work out.
Thanks Jeff.
. and yeah, Jessie too. :)
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Burak
Hi Jeff. I need to pick your brain about lat pull down exercise.
I started weight training at home with my body weight and for quite some there wasn't a single pulling exercise in my routine. Dumb move, I know. :) But that changed when I got to know you. Now I go to gym in my campus and focus on pulling more than I focus on pushing.
Every time I do a (underhand, close grip) lat pull down, I feel like my chest is activated. Even a little bit of pump in there too. Am I doing something wrong? I'll be grateful if you can cover this for me.
And keep up the good work, man! Even though I don't know you in person, I have nothing but the respect for you.
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David
Of all the posture-related of Jeff's exercises this is the ONLY one that, for me, produced immediate results even after only ONE SET! Of course I will consistently use it from now on to solidify the effect but my shoulders felt properly re-aligned after only a few reps. And this was with lighter than normal weights. It seems the wall forced me into a proper alignment with no opportunity for my body to cheat by twisting or bending. I will now try adding a wall to other shoulder-alignment exercises. Thx Jeff. (It would be great if all the posture-related stuff could get their own playlist. There is so much to choose from)
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Michael
Humans really are dumb. This one COMMON SENSE piece of info only proves it even more. So shopping bags etc are all made wrong as they force you to have your palms facing inward. in fact holy shh-t shopping BASKETS are the only thing that is made right to carry. my god. and ive always hated carrying those things because my palms ARENT facing inward and that's because like most things in life we have gotten comfortable doing the wrong thing. THIS guy is a LEGEND. Think about all the people who went there whole lives not knowing this. Im pissed now and im 22.
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John
Jeff if possible can you make a video on how to choose the right PT. Besides your videos which are very helpful I decided to take matters more serious and get additional help from a PT. The help I was looking for was for lower back issues, hip impingement, and rounded shoulders. Sadly my consult was not good. I basically walked out of there with a paper instructing me to do two types of stretches and that was it. There was no follow up appointments or nothing.
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kayaki1934
Hey Jeff. It took me awhile to get the motion correct, but once I did I can see how it works. It is now added to my bag of tricks which has been filled over the years with your videos. You do a great job of weeding out the trash and giving us the facts. I have learned an immense amount of knowledge from you. I also use some of your supplements ie X-CITE and X-LR8. Thanks much for all your help. By the way I just celebrated my 84th birthday.
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Rafael
Hi Jeff! Not related to this video, but I have noticed you have a -spike- in your left shoulder.
Was that the result of an AC joint separation?
I have a spike a little more pronounced than yours and I think it might be that. It becomes worse in a chest workout but it improves in a back workout. I'm currently making medical exams to find out what it is.
But what is it in your case?
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Scaaty
Jeff, IF you could address the OLDER lifter with a 'few' injurys, that would be THE reason I would sign up and pay for video's.
At my age, [ and injury level ] I NEED to know what is safe and what is not.
LOVING the stuff you have shown, and done many of the drills.
Telling all my gym rat friends to check you out and LISTEN to what you say.
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Tom--
While front double biceps pose my right shoulder is lower? I dont know. I visited a doctor if i have scoliosis and im perfectly fine. (Maybe it is because of my bad posing xd) I dont really know and it makes me angry. I try to hit more right shoulder in gym because of that. Somebody have/had experience with my issue? Please help me.
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Marco
Thanks a lot Jeff! Your videos are always very useful and informative, and so is this one. I've incorporated lots of your exercises and tips in my workouts and they really work well for me. I recently bought the black Athlean Elast-X band and it's a perfect tool for some of the workouts featured in your videos. Cheers!
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