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PostPosted: Sat Jan 07, 2012 10:08 am 
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Hello,

I was wondering, I always thought that doing pullovers, DB or nautillus work the Serratus Anterior and Intercostal muscles of the rib cage. According to Exercise Prescription, that is not true. I have seen in magazines such as Muscular Development ect that claim this exercise works these muscles primarily, and not secondary.

I currently do 2 exercises for biceps, cable curls w/ strirrups and preacher curls. I was thinking about replacing Preacher Curls with Hammer DB Curls. Do Hammer DB Curls emphasize the long head of the bicep over the short head just as Preacher Curls do?

Also, will Hammer Curls significatly work the biceps or no?

Thanks for the info!


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PostPosted: Sat Jan 07, 2012 11:53 am 
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The main articulation in a pullover is shoulder extention. http://exrx.net/Articulations/Shoulder. ... chor103519
That means that lats are going to be the main muscle involved for most of the movement. The link has more details. Serratus Anterior and Intercostal muscles are involved as stabilizers, but aren't involved in any significant way otherwise. To specifically work the SA, you need to be moving the scapula either forward or up. Pushups, especially push ups plus, overhead pressing and shrugging would all work better than pullovers. I would think that breathing hard would be the best exercise for the intercostals.

Hammer curls primarily works the brachioradialis which gives volume to your upper arm and forearm. Hammer curls put your biceps in an disadvantaged position in order to remove their influence. http://exrx.net/Muscles/Brachioradialis.html

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PostPosted: Sat Jan 07, 2012 12:21 pm 
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Preacher Curls are a better exercise for the biceps than hammer curls in my opinion. Like Stu said, the main muscle working is different. The bicep works best when supinated, and preacher curls are great for isolating the bicep. You can't cheat on these, because you got you arm supported, thus eliminating most of the shoulder work, and the torso swinging. The preacher curls will mainly develop your bicep, both heads. I don't think you can overemphasize longer or shorter head. Mainly because the originate from the same bone (With few inches of difference) and insert on the same tendon.

For serratus anterior, I've also found push up plus/calpping push up or similar to be the best exercise. To almost work solely on the Serratus, exrx has a nice scapular abduction exercise HERE

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PostPosted: Sat Jan 07, 2012 7:58 pm 
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Stu, I think you know more about body building than the body builders!

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PostPosted: Sat Jan 07, 2012 8:30 pm 
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Jungledoc wrote:
Stu, I think you know more about body building than the body builders!

I know how to read.

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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PostPosted: Sun Jan 08, 2012 12:31 pm 
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Jungledoc wrote:
Stu, I think you know more about body building than the body builders!


NEVER!


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PostPosted: Sun Jan 08, 2012 1:40 pm 
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robertscott wrote:
Jungledoc wrote:
Stu, I think you know more about body building than the body builders!


NEVER!
Not you, Robert. I know you can read, too.

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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PostPosted: Sun Jan 08, 2012 2:56 pm 
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...and I'm not a body builder


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