Combine Arm and Shoulder Moves with Close Grip Hammer Curl Into Front Extension

Close Grip Hammer Curl Into Front Extension

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

Begin by standing with feet hip-width apart, setting a stable foundation. Grasp the dumbbells in front of you with palms facing each other, ensuring they remain touching throughout. This positioning optimizes the engagement of the biceps during the curl. As you initiate the hammer curl, it's paramount to keep your elbows anchored to your sides, allowing for a pure bicep contraction. Once you reach the top of the curl, transition seamlessly into the front extension, releasing the elbow pin while extending both arms forward. Ensure you're maintaining the height of the dumbbells, indicative of consistent shoulder muscle engagement. After holding momentarily in the extended position, draw the dumbbells back towards you, repin the elbows, and reverse out of the hammer curl. This controlled movement not only engages the target muscles but also the stabilizers, giving you a holistic upper body workout.

Common Mistakes

Avoid relying on momentum to lift or extend the weights; this reduces muscle activation and can compromise form. It's also important not to fully lock out the elbows during the extension, as this can put undue strain on the joints. Ensure that you maintain a consistent height during the extension to engage the deltoids effectively.

Breathing

Inhale during the initial setup and as you lower the dumbbells. Exhale as you execute the hammer curl and during the forward extension. This breathing pattern provides core stability while ensuring the muscles receive the oxygen they need for optimal performance.

Muscle Focus

Primary Muscles

Biceps, Brachialis, Front Shoulder

Secondary Muscles

Forearm, Middle Shoulders, Serratus Anterior

Tertiary Muscles

Rear Shoulders, Traps, Chest, Latissimus Dorsi