Combine Arm and Shoulder Moves with Front Hammer Curl Into Hammer Back Fly

Front Hammer Curl Into Hammer Back Fly

Rep Range

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

Hints

Begin standing with your feet hip-width apart, holding a pair of dumbbells close together in front of you with palms facing each other, elbows locked by your sides. Engage your core and maintain a neutral spine throughout the exercise. Start with the front hammer curl: Keep your elbows pinned to your sides and curl the dumbbells up towards your shoulders. After lowering the dumbbells back to the starting position, rotate your wrists so your palms face you. Next, hinge at the hips with a slight bend in the knees, ensuring your back remains straight. Let the dumbbells hang down in front of you. Proceed to the hammer back fly: Lift the dumbbells out to your sides, aiming to reach shoulder height or slightly above. Control the movement as you bring the dumbbells back down, rotate your wrists back to the initial position, then straighten up to your starting stance. Continue alternating between these two movements for the desired repetitions.

Common Mistakes

Using momentum to swing the dumbbells, rather than relying on controlled muscle engagement, can reduce the effectiveness of the movement and lead to potential injury. It's crucial to maintain a straight back, especially during the hinge motion, to avoid placing undue stress on the lumbar spine. Ensure you're not simply raising your arms during the back fly but actively squeezing the shoulder blades together for maximum muscle engagement.

Breathing

Inhale as you lower the weights during the hammer curl and as you prepare for the back fly. Exhale during the upward phase of the hammer curl and as you execute the back fly, focusing on squeezing your shoulder blades together.

Muscle Focus

Primary Muscles

Biceps, Brachialis, Traps, Rhomboids, Rear Shoulders

Secondary Muscles

Front Shoulders, Forearm, Teres Major, Teres Minor, Infraspinatus

Tertiary Muscles

Middle Shoulders, Latissimus Dorsi