Some posture correction exercises are subtle. Others? You can see the difference after a single round.

Standing Elbow Curls is one of those. It’s simple, powerful, and for most people — it works fast.

This is one of the first exercises I give to clients with rounded shoulders, a hunched upper back, or one shoulder sitting higher than the other. In many cases, they stand up straighter within minutes — feeling taller, lighter, and more balanced.

But this isn’t just about how you look. It’s about how your body functions.

Rounded shoulders, forward head posture, and upper back tightness don’t just affect your appearance — they can throw off your movement, breathing, and stability. They can even contribute to pain.

This exercise helps reset that imbalance.

How to Do Standing Elbow Curls

You can do this either against a wall (more effective, slightly tougher) or freestanding.

Press play to watch the video instructions below:

If the wall version feels uncomfortable, don’t force it — just step away and do it in open space. Both versions are effective.

Pro tips:

• Don’t worry if your lower back arches a little — that’s healthy

• Your head doesn’t need to touch the wall yet — it’ll get closer over time

• Your range might be small at first — that will improve with consistency

• Don’t force the motion — let it feel smooth and natural

When I Prescribe It — and Why

I usually give this exercise when someone has:

• A hunched upper back

• Rounded or uneven shoulders

• Forward head posture

• Posture-related pain (anywhere from back to knees)

• Poor alignment in wall tests or posture photos

• Or they’re self-conscious about how their upper body looks

This exercise targets the deeper postural muscles that pull your shoulders back and your spine up. It teaches your body what “straight” actually feels like — and helps it stay there.

Most clients feel the effects straight away. Some notice pain relief. Others just feel taller, lighter, and more “stacked” — like they’re no longer collapsing forward.

Not Sure If It’s Right for You?

This exercise helps a lot of people — but not everyone.

That’s why in my posture consultations, I test your body in real time to see what’s really going on. Then I build a personalised sequence based on what you need — not just a generic routine.

In the meantime, try Standing Elbow Curls and see how your body responds. Even one round can be surprisingly eye-opening.

Take care — and keep going. Your posture can change.

 

Written by Ameet Bhakta
Posture Specialist | Health Through Posture
Clinics in London, Tunbridge Wells & Online
Trusted by GPs, consultants, athletes & busy professionals