Dumbbell Curls

dumbbell curl anatomy

I read a Frederic Delavier’s book « Strength Training Anatomy »  and there is good stuff.

Podcast

  • 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.

arm supination pronation anatomy

3 ways to do dumbbell curls :

A : Work mostly biceps

dumbbell curl anatomy

B : Work mostly brachioradialis

dumbbell curl anatomy

C : Work mostly biceps and brachialis

dumbbell curl anatomy

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.