Seated Leg Curls

seated leg curls

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

Sitting on the machine with your legs straight and your ankles on the pads. Your thighs wedged with your hands on the handles :

  • Inhale and flex your legs

  • Exhale at the end of the movement

seated leg curls

This exercise works all hamstrings muscles and in depth popliteus muscle. This exercise works a little bit the gastrocnemius muscles.

Note

Having a sitting position means that you have your pelvis anteversion and this allows you to stretch semi-membranous, semi-tendinous and long portion of biceps femoris favorably to better target the work on this muscle group.

Variants

anatomy leg hamstrings leg curl

  • By doing this exercise with your ankle in flexion, you transfer some of the work on your gastrocnemius muscles.

  • By doing this exercise with your ankles in extension, you mainly target the effort on your hamstrings.

Popliteus muscle

anatomy popliteus muscle

Popliteus muscle is deep in the posterior side of the leg, on the level of the knee joint. This muscle works the hamstrings and gastrocnemius to flex the leg on the thigh.

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-Steph

Standing Leg Curls

standing leg curl

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

Stand with your torso on the support with your knees on the pads and your leg extended. Your ankle is placed under the pads  :

  • Inhale and flex your knee

  • Exhale at the end of the movement

stanting leg curl
With ankle in extension

This exercise works all hamstrings muscle (semi-tendinous, semi-membranous, biceps femoris short and long head) and a little bit gastrocnemius. To work more intensly your gastrocemius, during the flexion of your knee, you need to have your ankle in flexion. If you don’t want work more intensly your gastrocemius, keep your ankle in extension during the movement.

hamstrings femur patella articular disk tibia gastrocnemius fibula anatomy knee

By contracting simultaneously, hamstrings and the 2 gastrocnemius muscles of the triceps surae flex the knee joint.

Biceps femoris short head

anatomy biceps femoris short head monoarticular

For all flexor muscles, the biceps femoris short head is the only one to be monoarticular.

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-Steph

Triceps Tear With Back Exercises

triceps, tear, rupture, pull, up, back, exercise

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

Podcast:

Workout for back exercise with very heavy weights such as lat pulldowns or chin-ups with weights can create injuries to the long head of the triceps brachii.

In fact, the latissimus dorsi is a powerful muscle whose function is to bring your arms close to your rib cage and your distal tendon is anchored in your humerus.

It’s for this reason that it’s called the climber’s muscle

Your long head of triceps has the function of extending your forearm and bringing your arm nearer to your rib cage. It’s when you bring your arm closer to your rib cage that your long head of triceps and your latissimus dorsi work together.

Usually, this is when the long head of the triceps has not had a good warm up or is tired that there is a tear.

This happens very simply. Imagine that during an exercise such as lat pulldowns or chin-ups with a very heavy weight, you release for a few seconds your muscle of the latissimus dorsi. The result is that at the tension will go on your long head of triceps.

In a few thousandths of a second, this may partially tear your triceps long head and usually, it’s located near of the connection of your triceps long head and the scapula. Fortunately, it’s rare to have a total tendinous tear.

This type of injury doesn’t have the same consequences as shoulder injuries because, with a shoulder injury, you’re almost forced to stop to train the upper body.

Despite the injury, it’s possible to do exercise with light weights. You can do exercise for the back like low cable row, t-bar row and triceps pushdowns with the elbows along the body for the triceps.

It’s recommended to have a rest period before to restart the upper body training.

Note

triceps stretching

It’s possible a triceps long head tear with the barbell lying extension. To avoid this, it’s advisable to do some stretching exercises before training.

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-Steph

Seated Dumbbell Triceps Extensions

seated Dumbbell Triceps Extensions anatomy arm

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

Sitting and you take the dumbbell with your two hands behind your neck :

  • Inhale and make an extension with your arms

  • Exhale at the end of the movement

seated Dumbbell Triceps Extensions anatomy arm

The vertical position of the arm stretches the long head of the triceps to have a good contraction during work.

Note : The three head’s fiber of triceps muscles fit into a tendinous plate which is attached by a tendon to the olecranon. When triceps squeeze, the tendinous plate into the head’s fibers like a wooden plate sinking into butter. Squeezed muscle protrudes from the tendon plate creating this « horseshoe » form.

-Steph

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