Close Grip Hammer Front Raise Into Lateral Raise
This shoulder exercise mainly works your front shoulders, middle shoulders and traps, with help from your serratus anterior and upper chest. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Close Grip Hammer Front Raise Into Lateral Raise
The Close Grip Hammer Front Raise into Lateral Raise primarily engages the anterior and medial deltoids, with some activation in the upper traps and the serratus anterior. This unique movement, because of its grip and sequence, also activates the forearm and arm stabilizers. When starting, stand with feet approximately hip-width apart and hold the dumbbells with a hammer grip, ensuring they are touching and positioned in front of your thighs. Maintain a soft bend in the elbows throughout the movement. Elevate the dumbbells directly in front of you until they reach shoulder height or slightly above. As you lower them back to the starting position, transition into the lateral raise by separating the arms out to the sides. Ensure your palms face the ground throughout the motion. Engage your core and ensure your motions are deliberate and controlled to prevent using momentum or leaning backward.
Common mistakes
Using momentum by swinging the weights can lead to potential injuries and diminish the exercise's effectiveness. Overlifting during the lateral raise can strain the shoulder joints. Avoid arching your back by keeping your core engaged and maintaining a straight posture throughout.
Breathing
Inhale when you're in the initial position. Exhale as you lift the dumbbells for both the front and lateral raises. Inhale again as you lower them to the starting position. Incorporating this compound exercise into your routine can be a dynamic way to target multiple shoulder muscles, offering a refreshing change from standard shoulder workouts.
Muscles worked
Primary Muscles
Front Shoulders, Middle Shoulders, Traps
Secondary Muscles
Serratus Anterior, Upper Chest
Tertiary Muscles
Core, Latissimus Dorsi
