Hammer Curl Into 90 Degree Raise
This full-body exercise mainly works your biceps, brachialis and middle shoulders, with help from your forearm, front shoulders and rear shoulders. Watch the demo video, then follow the tips below.
One Side
Other Side
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Hammer Curl Into 90 Degree Raise
Begin in a half-kneeling position with one knee and foot back, and the other foot firmly planted on the ground pointing forward. This stance provides stability and focus for the exercise. Place your non-working forearm on the thigh of the forward leg for additional support. Hold a dumbbell in the other hand with a hammer grip, ensuring the palm is facing towards your body. Start by performing a hammer curl, bringing the dumbbell upward while keeping the palm oriented inwards. At the peak of the curl, instead of immediately lowering the dumbbell, raise your elbow to shoulder height, creating a 90-degree angle. After reaching this position, first lower the elbow back to its curled position, and then reverse the curl to return the dumbbell to the starting position.
Common mistakes
Avoid any sudden jerky movements. Ensure the motion is fluid and controlled to maximize muscle engagement and minimize injury risk. Ensure that during the elbow raise, the movement originates from the shoulder and not just the elbow. This ensures the deltoids are effectively engaged.
Breathing
Inhale at the start of the hammer curl. Exhale during the transition where you raise the elbow to shoulder height. Inhale as you lower the elbow, and exhale as you return the dumbbell to its original position. Proper breathing aids in maintaining core stability and ensuring effective muscle engagement.
Muscles worked
Primary Muscles
Biceps, Brachialis, Middle Shoulders
Secondary Muscles
Forearm, Front Shoulders, Rear Shoulders, Traps, Serratus Anterior
Tertiary Muscles
Latissimus Dorsi
