Double Hammer Curl Into Double Lateral Raise
This full-body exercise mainly works your biceps, brachialis and middle shoulders, with help from your forearm, front shoulders and rear shoulders. Watch the demo video, then follow the tips below.
Rep Range
5-10
How to do Double Hammer Curl Into Double Lateral Raise
Position yourself with feet hip-width apart, holding a dumbbell in each hand using a hammer grip (palms facing one another). Arms should be fully extended alongside your body. Begin with two consecutive hammer curls. For each curl, lift both dumbbells at the same time towards your shoulders, ensuring your palms face inward throughout. Once you complete the second hammer curl and the dumbbells are near your sides, transition to the lateral raise segment. Perform two lateral raises by lifting the dumbbells out to the sides until they reach shoulder height or slightly higher, keeping the movement controlled. After the second lateral raise, return the dumbbells to your sides and then initiate the sequence again.
Common mistakes
Steer clear of using momentum or swinging the dumbbells. Every motion, whether the curl or the raise, should be conducted with control. For the lateral raise, remember not to lock your elbows fully or elevate the dumbbells beyond shoulder height to prevent undue stress on the shoulder joints.
Breathing
As you begin the hammer curl, inhale. Exhale at the peak of each curl. When transitioning to the lateral raises, inhale before the movement and exhale at the top of each raise. Proper breathing is key for consistent rhythm and maintaining core stability throughout the exercise.
Muscles worked
Primary Muscles
Biceps, Brachialis, Middle Shoulders
Secondary Muscles
Forearm, Front Shoulders, Rear Shoulders, Traps, Serratus Anterior
Tertiary Muscles
Latissimus Dorsi
