Combine Shoulder Moves with Close Grip Hammer Front Raise Into Lateral Raise

Close Grip Hammer Front Raise Into Lateral Raise

Rep Range

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

Hints

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.

Muscle Focus

Primary Muscles

Front Shoulders, Middle Shoulders, Traps

Secondary Muscles

Serratus Anterior, Upper Chest

Tertiary Muscles

Core, Latissimus Dorsi