Build Arm and Shoulder Strength with Close Grip Hammer Curl Into Single Front Extension

Close Grip Hammer Curl Into Single Front Extension

Rep Range

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

Hints

Position yourself with your feet hip-width apart to ensure a solid base. Holding the dumbbells in front of you, let them touch each other with your palms facing inward. The touching dumbbells guarantee a consistent resistance throughout the movement. When beginning the curl, your elbows should be firmly pinned to your sides to ensure optimal bicep engagement. Once you reach the peak of your curl, transition by unpinning one elbow and extend that arm straight in front of you. Remember to keep the dumbbell at shoulder height during this motion and avoid fully locking the elbow. After extending one arm, bring it back to the chest and extend the other arm in the same manner. After both arms have been extended, repin your elbows and carefully reverse the curl movement. Continue this pattern for subsequent repetitions, ensuring both arms get equal work.

Common Mistakes

Avoid using momentum to swing the dumbbells. Such swinging can lessen the exercise's effectiveness and heighten injury risk. Ensure that the curl is controlled and that you're isolating the bicep muscles effectively. When extending the dumbbell forward, be mindful of maintaining a consistent height and not overextending or locking the elbow.

Breathing

Inhale during the initial hammer curl. Exhale as you reach the top of the curl and begin the single front extension with one arm. Inhale again as you retract that arm and extend the other arm forward. Exhale as you pull the second arm back to your chest and start the reverse hammer curl. Proper breathing provides core stability and ensures effective muscle oxygenation.

Muscle Focus

Primary Muscles

Biceps, Brachialis, Front Shoulder

Secondary Muscles

Forearm, Middle Shoulders, Serratus Anterior

Tertiary Muscles

Rear Shoulders, Traps, Chest, Latissimus Dorsi