Strength Training for Better Posture: Biceps Curls

This is the first video in a series on proper strength training technique for better posture.

Starting Position

  • A staggered stance (1-2 feet apart) accommodates wider hips and larger dumbbells.

  • Dumbbell heads are facing forward to keep the weights close to the body creating a straight arm line from the shoulder to the wrist.


  • Prior to initiating the biceps curl the shoulder blades are pulled down and together into retraction. This allows the biceps, which are attached to the scapula to engage more effectively. Review the blog: Is Strength Training Ruining Your Posture for detailed instructions on scapula retraction.

  • Dumbbells begin with the heads forward and as the weights are lifted past the legs and supinate with the palms up.

  • The upper arm from the shoulder to elbow does not move.

  • Movement speed is slow and weights stay in control.

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About the Author


Jessica uses an integrative approach to help you overcome chronic pain. She believes in treating the whole person utilizing the biopsychosocial approach to healing. Her offerings include posture therapy, online exercise classes, pain science education, and individual or group wellness coaching. She is certified by the Postural Restoration Institute® (PRI), Egoscue University®, National Strength and Conditioning Association (NSCA), American College of Sports Medicine (ACSM), American Council on Exercise (ACE) and Wellcoaches.