shoulders you're gonna want to watch this video I'm gonna tell you this we

know that it not only aesthetically looks bad but it's also something that's

going to set you up for a long term bad prognosis for you and your shoulder

health you're going to likely wind up hurting yourself in the gym if you're

walking around and/or training with Forli rounded shoulders well who knew

the biceps we're gonna be here to rescue you

I'm going to show you today how a single curl done with a pair of dumbbells and a

wall is going to help you to start getting rid of those Forli rounded

shoulders improve your posture and the same time actually build some bigger

biceps so what we're talking about is this it's all founded on the fact that

with our own anatomy here guys if you look at the elbow when I hold my arm

down at my side it doesn't just go straight down my elbow actually goes

down from here at the elbow joint and actually radiates or deviates out a

little bit to this side out that way and that's actually called the carrying

angle of the elbow and the reason why we call it carrying angle is because it

assists us when we're trying to carry something at our sides instead of it

being straight down on our sides wood everything we were carrying would rub up

against our legs and interfere with our ability to walk and carry at the same

time but because it deviates a little bit that way we're able to carry

something walk and not have it hit our legs and impede our ability to move

that's important because if you look at that when I actually curl up where's the

dumbbell go it actually goes up and then that way a little bit more okay it falls

out side of my shoulder okay what does that do to the shoulder itself it's

actually allowing us to get external rotation at the shoulder it's a

component motion of being able to get an externally rotated shoulder as opposed

to an internally rotated shoulder which is exactly what we have too much of when

we have forward rounded shoulders beyond that if we actually contract the biceps

fully we have supination and supination means we're going to turn the forearm up

and then out which again feeds that even more the supination allows us to get

more of an externally rotated position here in the shoulder if I were to take

that one step further we know that the biceps actually flex the shoulder

forward go that way so if I'm in that super name

position elbow bent and my arm is up beyond that point more I'm actually

externally rotating even more so if we know that the bicep in its actions feed

external rotation as much as it does then why are we not taking advantage of

that when we do our bicep training because we know it's another weapon in

our arsenal for getting better posture so what we do is we actually use these

dumbbells and an exercise I've introduced in the past called the

no-money curl but I've now developed a new wrinkle for it to make sure that

you're all doing it right because the thing is this if you think you're doing

it right you get it wrong you're not really doing the benefit that you're

that I'm proposing here that you can get so what you do is you back up into a

wall okay it hold your elbows out to the side here like that alright now when you

do the exercise and you curl up you're gonna curl and try to hit the wall with

the back side of that dumbbell okay so you're down here you're up and hit the

back side of the wall what it looks like when you do it two times two arms at a

time is this set here curl up and press down up touch down up touch touch what

you're doing there and no you're gonna have to drop the weights a little bit

from what you're used to is again I'm in here and coming up and I'm externally

rotating you can see I'm opening up the chest I'm opening up the shoulders

externally rotating strengthening the rotator cuff at the same time that I'm

doing all the motions of the biceps so I'm able to build bigger biceps too the

fact is this guys if you understand how your muscles prefer to work together you

would have noticed this already you would have realized that this is a great

exercise to not just always banging away at regular curls or hammer curls or

things that actually already internally rotate your arms this is one of those

key opportunities to still train the muscle you're trying to train but sneak

in almost unnoticed that extra work that helps to help

balance out that posture get rid of all this rounded shoulder craft and work

towards getting long-term shoulder health at the same time because guys it

doesn't matter how big you are if you can't continue to Train it's not going

to matter you want to train hard but you want to

train smart and athlean-x is all about that regarding this rounded shoulders

stuff guys I actually have another video where it addresses some of the tightness

is that you develop from having rounded shoulders particularly in the pecs I'll

link that in the description below this is what it looks like here but in the

meantime if you're looking for a program that lays it all out step-by-step puts

the science back in strength guys because all this stuff doesn't matter

our Anatomy is step in a certain way because it actually matters we work that

into every program we have all over at athlean-x calm and found this video

helpful leave your comments and thumbs up below let me know if what I'm going

to cover I'll do my best to do that here for you in the days and weeks ahead

alright guys see you soon

you