Hammer Curls

hammer curls anatomy

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

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Standing or sitting with a dumbbell in each hand with a semi-pronated grip like a hammer :

  • Inhale and flex your arms simultaneously or alternatively
  • Exhale at the end of the movement

 

hammer curls anatomy

 

This is the best exercise to develop the brachioradialis. Biceps and brachialis work too. The short and long radial extensor carpi work a little bit.

 

arm anatomy brachioradialis

Less effort law

less effort

To save some energy, the muscle will use initially the most straight fibers and located in depths in the muscle. More effort increases, more the muscle will use superficial fibers to do the movement.

Everybody think when we train hard, we train the muscle in depth. In reality, more we train hard, more the muscle will use fibers in the outer part of the muscle.

Deep and straight fibers are generally slower for contraction but more resistant to repetitive effort than exterior fibers.

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-Steph

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