Combine Arm and Shoulder Moves with Hammer Curl Into 90 Degree Raise

Hammer Curl Into 90 Degree Raise

One Side

Other Side

Rep Range

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

Hints

Begin in a half-kneeling position with one knee and foot back, and the other foot firmly planted on the ground pointing forward. This stance provides stability and focus for the exercise. Place your non-working forearm on the thigh of the forward leg for additional support. Hold a dumbbell in the other hand with a hammer grip, ensuring the palm is facing towards your body. Start by performing a hammer curl, bringing the dumbbell upward while keeping the palm oriented inwards. At the peak of the curl, instead of immediately lowering the dumbbell, raise your elbow to shoulder height, creating a 90-degree angle. After reaching this position, first lower the elbow back to its curled position, and then reverse the curl to return the dumbbell to the starting position.

Common Mistakes

Avoid any sudden jerky movements. Ensure the motion is fluid and controlled to maximize muscle engagement and minimize injury risk. Ensure that during the elbow raise, the movement originates from the shoulder and not just the elbow. This ensures the deltoids are effectively engaged.

Breathing

Inhale at the start of the hammer curl. Exhale during the transition where you raise the elbow to shoulder height. Inhale as you lower the elbow, and exhale as you return the dumbbell to its original position. Proper breathing aids in maintaining core stability and ensuring effective muscle engagement.

Muscle Focus

Primary Muscles

Biceps, Brachialis, Middle Shoulders

Secondary Muscles

Forearm, Front Shoulders, Rear Shoulders, Traps, Serratus Anterior

Tertiary Muscles

Latissimus Dorsi