Proper shoulder biomechanics requires retracted shoulders. Allowing the shoulders to roll forward is a recipe for injury. Pull those shoulders back when doing any upper body exercise:

barbell curl poor form

Wrong! Protracted, or rolled-forward, shoulders are poor form which can lead to a number of injuries. Note how the head moves forward (B) increasing risk for neck pain

biceps curls poor form

Wrong! Shoulders rolled forward might be perfect for a hunchback, but if you want look powerful…

biceps curls good form

Right! Pull those shoulders back (retraction), and not only will you look powerful you’ll decrease the risk of injury too.


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