How to Fix Your Posture (NO MORE ROUNDED SHOULDERS!)

Fix more than just your posture by training like an athlete here

One of the most common posture faults caused by lifting weights and working out is the rounded shoulder posture or hunchback. If you want to lift the most weight you can in your shoulder workouts then you will need to fix your posture first.

In this video I show you a quick posture test you can do to assess how bad your posture really is without having to wait for the results. Simply stand up and let your arms hang at your sides. Notice where your thumbs are pointing. Are they pointing inward, towards each other or are they pointing straight ahead? If you answered the latter, then your shoulders are likely internally rotated and this bad posture is having an effect on you working out.

To feel what correct posture for working out should feel like, slip a resistance band over your shoulders as I show you. This should immediately fix or correct the rounded shoulders or hunchback and make you feel much more upright. You can even do a few lifts or a complete workout wearing this band contraption so you can feel what your shoulders should feel like in proper alignment.

In order to correct your posture and learn how to make permanent changes here you need to start using that same band to do band pull aparts. The band pull apart exercise is great for improving your posture because it trains the inter scapular muscles like the rhomboids and upper traps to retract the scapulae. It also externally rotates the arms and strengthens the muscles of the rotator cuff. The added strength will allow you to fix even the worst postures and reverse the effects of kyphosis.

For a complete workout and training program that helps you build size and strength while paying attention to the smaller details like bad posture, be sure to head to and get the physical therapist created ATHLEAN-X Training System. Overlook nothing in your workouts and start doing the right exercises for not just posture, but for building serious athletic muscle.

For more videos on how to fix your posture and ultimately how to lift more weight by fixing your posture, be sure to subscribe to our youtube channel at

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  1. how long would one need to do this to realistically expect their thumbs to naturally point forward?

  2. After years of doing push ups in martial arts classes without really knowing to counter strength train these specific muscles, and also from sitting at a computer 8 to 12 hours a day, my shoulders have become very rounded. I needed this! Thank you!

  3. look at his shoulders, his right shoulder is higher than the left. is that a good posture?

  4. Thanks for all your awesome videos. Trying to fix a shoulder injury that keeps coming back after 15 years

  5. It's crazy how I know a lot of these concepts with similar techniques. I'm a personal trainer with a corrective exercise specialization and I aim to be a DPT. Thanks for showing how it's done.

  6. Great video and tip! I have problems with my rounded shoulder, I'm going to definitely try this exercise.

  7. I have had a forward head for years and I started working out 2 months ago but I have trouble lifting weight up my head I just can't lift as much as others positions and everytime I try my shoulders make a noise like if it was rubing bone to bone can posture has something to do?

  8. I like how the band pulled your shoulders back, but didn't like how you said you can't wear it all day. I checked out eBay and found the Chinese sell full upper back posture braces that do the same thing but fit under clothing for only $7. Noticed a huge difference from wearing it the first hour it arrived. Wear it while sitting at my desk or watching TV etc and it always forces you to stay with good posture. Highly recommend it to other.

  9. who says that thumbs pointing inwards is wrong? apes all have their thumbs pointed inwards and we came from apes

  10. Definitely looking to try this…any idea what the type/ dimensions of this band is??? Looks like rogue except their purple bands right now are thicker/ wider.

  11. I tried the exercise at the end of the video and the one thing that's hindering me is that when I'm pulling out with the band, the band is pulling the skin on my fingers in the opposite direction and after a few reps it starts to hurt…

  12. Do you suggest that I wear the band around myself around the house/office when I am not working out?

  13. This exercise is really helping my shoulders. Thanks for the thumbs up tip because that makes a huge difference.

  14. WOW I'm 36 and extremely hunchback woman. I've never thought to do this never been told to do this. I never knew how… tight my front chest muscles are. I stood straight today for the first time for almost a minute without much pain. I'm completely in awe of this thumb thing. !!!!! thank you you made an intense difference in my life! …have tears in my eyes.

  15. I would do some lower trap isolation exercises to speed the progress along. A lot of people over work their chest, just strengthening the upper back isn't enough to counter the powerful pull of the pecs.

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