I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.
Sitting with a dumbbell in each hand in a semi-pronated grip.
Breathe in and flex your forearm by rotating the wrist to the outside before that the dumbbell is horizontal.
Complete flexion by raising elbows and breathe out at the end of movement.
With this movement you work the brachioradialis, brachialis, biceps, anterior deltoids and a little bit the coracobrachialis and upper chest.
Biomechanics : this movement allows to use the fully function of biceps with flexion and protraction of the arm but especially the most powerful supinator muscle.
3 ways to do dumbbell curls :
A : Work mostly biceps
B : Work mostly brachioradialis
C : Work mostly biceps and brachialis
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