Hammer Curls

hammer curls anatomy

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


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.

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


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

Your email address will not be published. Required fields are marked *

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