Double Hammer Curl Into Hammer Rear Delt Raise
This full-body exercise mainly works your biceps, brachialis and rear shoulders, with help from your forearm, middle shoulders and traps. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Double Hammer Curl Into Hammer Rear Delt Raise
Begin by positioning yourself with feet hip-width apart, establishing a stable and grounded foundation. Grasp the dumbbells at your sides with palms facing inward, which sets the initial position for the hammer curl. Throughout the movement, ensure your core is actively engaged to protect your spine and enhance stability. Start with two consecutive hammer curls, lifting both dumbbells up towards your shoulders while keeping the palms oriented towards each other. Following the completion of the second hammer curl, transition into the rear delt raise. In this movement, slightly lean forward from your waist, keeping your back straight. From this stance, while maintaining the hammer grip, extend the dumbbells straight back and lift your arms to form an approximate 90-degree angle, with the dumbbells positioned on both sides of your head. Perform this rear delt raise twice, ensuring control and precision in each lift. Upon completing the two rear delt raises, lower the dumbbells back to the starting position with control, preparing for the next set of repetitions. Adhering to this systematic approach guarantees that each phase of the exercise is executed with efficiency and safety.
Common mistakes
Refrain from utilizing too much momentum during both the curls and raises. Using momentum can result in reduced muscle engagement and potentially strain your back. Ensure your back remains neutral, especially when leaning forward for the rear delt raise, as rounding the back increases injury risk. When performing the rear delt raise, the focus should be on engaging the rear deltoids and not excessively involving the trapezius muscles.
Breathing
Inhale as you initiate the first hammer curl, exhaling at its peak. Inhale again when starting the second hammer curl and exhale at its top. Take a breath in as you prepare for the rear delt raise and exhale while executing the raise. A consistent breathing pattern offers stability to the core and ensures the muscles are adequately oxygenated during the exercise.
Muscles worked
Primary Muscles
Biceps, Brachialis, Rear Shoulders
Secondary Muscles
Forearm, Middle Shoulders, Traps, Rhomboids, Infraspinatus, Teres Minor
Tertiary Muscles
Front Shoulders
