What exactly is a "no money curl"?

The "no money curl" is a colloquial term for an external rotation exercise, typically performed with a light resistance band or dumbbells, where the forearms rotate outwards while elbows remain tucked.

Which muscles are primarily strengthened by no money curls?

This exercise primarily targets the infraspinatus, teres minor, and posterior deltoid for external rotation, and the rhomboids and middle trapezius for scapular stabilization.

How should I properly perform a no money curl?

To perform it correctly, keep your elbows bent to 90 degrees and tucked firmly against your sides, then slowly rotate your forearms outwards using light resistance, ensuring your elbows do not flare out and the movement is controlled.

What are the main benefits of adding no money curls to my routine?

Key benefits include enhanced shoulder health and stability, improved posture, reduced risk of shoulder injuries like impingement, better performance in overhead movements, and targeted rotator cuff strengthening.

Who can benefit most from doing no money curls?

Athletes (especially in throwing/racquet sports), desk workers, individuals with shoulder pain or instability, and general fitness enthusiasts can all significantly benefit from incorporating this exercise.

What are the benefits of no money curls?

The no money curl, also known as the external rotation with a band or light dumbbells, is a highly effective accessory exercise that primarily targets the rotator cuff muscles and scapular stabilizers, leading to significant improvements in shoulder health, stability, posture, and injury prevention.

Understanding the No Money Curl: Anatomy and Biomechanics

The term "no money curl" is a colloquial name for an external rotation exercise, often performed with light resistance. It's named for the hand gesture resembling someone saying "no money" or "gimme money," where the forearms rotate outwards while the elbows remain tucked. From an exercise science perspective, this movement is crucial for robust shoulder function.

What is the No Money Curl? This exercise involves standing or sitting with elbows bent to 90 degrees and tucked close to the sides of the torso. The movement consists of externally rotating the humerus (upper arm bone) by moving the forearms outwards, away from the midline of the body, while keeping the elbows stationary. Resistance is typically provided by a light resistance band or very light dumbbells.

Primary Muscles Involved: The no money curl specifically targets the muscles responsible for external rotation of the shoulder and stabilization of the scapula (shoulder blade):

Infraspinatus: A primary external rotator of the humerus.
Teres Minor: Works synergistically with the infraspinatus for external rotation.
Posterior Deltoid: Assists in external rotation and shoulder extension.
Rhomboids and Middle Trapezius: These muscles are crucial for scapular retraction and stabilization, particularly when performed with proper form.

Key Biomechanical Principles: This exercise emphasizes external rotation of the glenohumeral joint, often a weak link in individuals, especially those who perform a lot of internal rotation movements (e.g., bench press, push-ups, throwing). It also promotes scapular retraction and depression, which helps to set the shoulder blades in a more stable and advantageous position, counteracting common postural imbalances.

The Core Benefits of Incorporating No Money Curls

Integrating no money curls into a training regimen offers a multitude of benefits, particularly for shoulder health and overall upper body function.

Enhanced Shoulder Health and Stability: The rotator cuff muscles are vital for stabilizing the glenohumeral joint. Strengthening the external rotators helps to create a more balanced shoulder, reducing excessive anterior (forward) humeral glide and improving joint centration. This contributes to a healthier, more resilient shoulder joint.
Improved Posture: Many modern lifestyles involve prolonged sitting and forward-reaching, leading to rounded shoulders and a protracted scapula. No money curls strengthen the muscles that pull the shoulder blades back and down (retraction and depression), directly combating these postural deviations and promoting a more upright stance.
Reduced Risk of Shoulder Injuries: By strengthening the often-underdeveloped external rotators and improving shoulder stability, this exercise helps to prevent common shoulder injuries such as impingement syndrome, rotator cuff tears, and bicipital tendinitis. It balances the forces around the shoulder joint, making it less susceptible to strain.
Better Performance in Overhead Movements: Athletes and individuals who perform overhead activities (e.g., throwing, weightlifting, swimming) require robust shoulder stability and mobility. Strong external rotators improve the ability to control the arm through a full range of motion, translating to increased power and reduced injury risk in these movements.
Targeted Rotator Cuff Strengthening: Unlike compound movements, the no money curl isolates the external rotators, allowing for specific and effective strengthening of these critical stabilizing muscles. This is particularly beneficial for prehabilitation (injury prevention) and rehabilitation.

How to Properly Execute the No Money Curl

Correct form is paramount to maximize benefits and prevent injury.

Setup:

Resistance: Use a light resistance band (looped around your hands or a stable anchor) or very light dumbbells (1-5 lbs). The focus is on muscle activation, not heavy load.
Starting Position: Stand or sit tall with your back straight. Bend your elbows to 90 degrees and tuck them firmly against your sides, ensuring they remain in contact throughout the movement. Your forearms should be pointing straight forward, palms facing each other (if using dumbbells) or hands about shoulder-width apart (if using a band).

Execution:

Initiate Movement: Keeping your elbows glued to your sides, slowly rotate your forearms outwards, away from your body. Imagine pushing your hands away from each other.
Range of Motion: Continue rotating until your forearms are roughly perpendicular to your torso, or as far as your shoulder mobility comfortably allows without your elbows flaring out.
Peak Contraction: Squeeze your shoulder blades together slightly at the end of the external rotation.
Controlled Return: Slowly and with control, return your forearms to the starting position. Resist the pull of the band or the weight of the dumbbells.

Common Mistakes to Avoid:

Flaring Elbows: Allowing your elbows to move away from your sides shifts the emphasis away from the rotator cuff.
Shrugging: Elevating your shoulders towards your ears engages the upper traps instead of the target muscles. Keep shoulders down and back.
Using Too Much Weight: This leads to compensatory movements and reduces the effectiveness of the isolation. Prioritize form over load.
Jerking or Momentum: The movement should be slow and controlled in both the concentric (outward) and eccentric (inward) phases.

Integrating No Money Curls into Your Training Program

Strategic placement of no money curls can amplify their benefits.

Repetitions and Sets: Aim for higher repetitions and moderate sets due to the focus on endurance and stabilization. Typically, 2-3 sets of 12-20 repetitions are effective.
Placement in Workout:
- Warm-up: An excellent choice to activate the rotator cuff before upper body workouts, especially those involving pressing or overhead movements.
- Accessory Work: Can be performed at the end of a workout as part of a dedicated shoulder health or injury prevention routine.
- Rehabilitation: Often prescribed by physical therapists for individuals recovering from shoulder injuries.
Progression and Regression:
- Progression: Gradually increase resistance (band strength or dumbbell weight), increase volume (sets/reps), or introduce variations like standing cable external rotations.
- Regression: Decrease resistance, reduce range of motion, or perform the exercise in a seated position with back support to eliminate any torso movement.

Who Can Benefit Most?

Virtually anyone can benefit from incorporating no money curls, but certain populations will find them particularly valuable:

Athletes: Especially those involved in throwing sports (baseball, javelin), racquet sports (tennis), swimming, and overhead lifting (weightlifting, CrossFit).
Desk Workers: To counteract the effects of prolonged sitting and forward-slumped posture.
Individuals with Shoulder Pain: Often recommended as part of a therapeutic exercise program to address shoulder impingement or instability.
General Fitness Enthusiasts: To build a resilient and functional upper body, ensuring longevity in their training.
Personal Trainers and Kinesiologists: To understand and implement this foundational exercise for client shoulder health.

Conclusion: A Smart Investment in Shoulder Longevity

The no money curl, despite its unassuming appearance, is a powerful tool for building robust, healthy shoulders. By specifically targeting the often-neglected external rotators and promoting proper scapular mechanics, it serves as a critical exercise for enhancing stability, improving posture, reducing injury risk, and optimizing performance in a wide array of physical activities. Incorporating this exercise into your routine is a smart, low-cost investment in the long-term health and functionality of your shoulder joints.

No Money Curls: Benefits, Proper Form, and Shoulder Health Integration