Close Grip Hammer Curl Into Close Grip Shoulder Press
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Start by positioning yourself with your feet set hip-width apart, creating a solid foundation. Hold the dumbbells in front of you with the weights touching and palms facing each other. This close contact between the dumbbells is essential for maintaining the integrity of the movement. As you begin the hammer curl, it's crucial to keep your elbows pinned to your sides, maximizing bicep engagement. After completing the hammer curl, lower the weights in a controlled manner. Transition into the close-grip shoulder press by lifting the dumbbells just below your chin. Ensure you release the pin of your elbows as you prepare for the overhead movement. As you press the weights upward, focus on keeping the dumbbells together and ensure you don't lock out your elbows. After reaching the apex of the shoulder press, guide the dumbbells back down to just below your chin, and then in a controlled manner, lower them back to the starting position, preparing yourself for the subsequent repetition. This combined movement provides a comprehensive workout for both the biceps and shoulders.
Common Mistakes
Steer clear of using excessive momentum or jerking movements to aid in lifting the dumbbells; these not only reduce the muscle engagement but also increase the risk of injury. During the entire exercise, pay close attention to keeping the elbows close to the body, especially during the curl. Flaring them out can decrease the movement's effectiveness and potentially strain the shoulders.
Breathing
Inhale during the starting position. Exhale as you perform the hammer curl and transition into lifting the dumbbells just below your chin. Inhale while preparing for the shoulder press, and exhale as you press the dumbbells upward. Inhale again as you lower the weights to the chin and back to the starting position. Consistent and rhythmic breathing is essential to maintain core stability and supply muscles with the necessary oxygen.
Muscle Focus
Primary Muscles
Biceps, Brachialis, Front Shoulders
Secondary Muscles
Forearm, Chest, Traps, Middle Shoulders, Serratus Anterior
Tertiary Muscles
Rear Shoulders, Latissimus Dorsi