Dumbbell hammer curl to dumbbell reverse curl exercise
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Dumbbell hammer curl to dumbbell reverse curl



Exercise details

  • Target muscle: Brachioradialis
  • Synergists: Biceps Brachii, Brachialis, Pronator Quadratus, Pronator Teres
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Hold a dumbbell in each hand with palms facing in (hammer or neutral grip).

Execution

  1. Keeping your elbows by your sides, exhale as you curl the dumbbells up to your shoulder.
  2. Once you’ve reached the top of the motion, slowly pronate your forearms (palms facing the floor).
  3. Keeping your forearms pronated, inhale as you lower the dumbbells and return to the starting position.
  4. Repeat for the prescribed number of repetitions.

Comments and tips

  • Use the dumbbell hammer curl to dumbbell reverse curl to build your forearms and elbow flexors.
  • The dumbbell hammer curl to dumbbell reverse curl is a rare exercise that can be broken down into three movements: (1) the concentric phase of the dumbbell hammer curl, (2) pronation of forearm, and (3) the eccentric phase of the dumbbell reverse curl. Movements 1 and 3 (i.e. the concentric phase of the dumbbell hammer curl and the eccentric phase of the dumbbell reverse curl) target the brachioradialis and synergistically activate the biceps brachii and brachialis. Movement 2 (pronation of the forearm) synergistically activates the pronators (pronator quadratus and pronator teres).
  • Keep the pronation part of the exercise very slow and controlled, especially if lifting heavy.
  • You may also perform the dumbbell hammer curl to dumbbell reverse curl one arm at a time.
  • See also the dumbbell hammer curl and the dumbbell reverse curl.

Dumbbell hammer curl to dumbbell reverse curl video

Sources

ExRx.net, Elbow Articulations



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