Hammer Curl Into Side Row
This full-body exercise mainly works your biceps, brachialis and traps, with help from your forearm, erector spinae and infraspinatus. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Hammer Curl Into Side Row
Begin in a standing position with your feet set hip-width apart. Hold a dumbbell in each hand by your sides with your palms facing inward, adopting the hammer grip. Initiate the movement with a simultaneous hammer curl for both arms. While performing the curl, it's crucial to keep the elbows pinned to your sides, ensuring the biceps are the primary muscles engaged. Once the dumbbells approach shoulder height, control them back down to the starting position. Following the hammer curl, transition into the side row. Unpin your elbows and, while keeping the dumbbells close to your body, drag them upwards along your torso. Aim to get your elbows to just below shoulder height, emphasizing the engagement of the muscles in your upper back. After reaching the peak of the row, guide the dumbbells back down to the initial position in a controlled manner, preparing for the next repetition of the sequence.
Common mistakes
It's essential to avoid using body momentum to aid in the hammer curl. Any swinging or abrupt movements can compromise the effectiveness of the exercise and risk injury. When transitioning to the side row, ensure your back remains straight and avoid any excessive arching or rounding. The motion of the row should be smooth, with the upper back muscles doing the majority of the work.
Breathing
Inhale during the preparatory phase for the hammer curl. Exhale as you execute the curl. Breathe in as you transition to the side row, and exhale during the upward drag of the dumbbells. The combination of the 'Hammer Curl Into Side Row' provides a comprehensive workout for the biceps and upper back muscles. It's a functional sequence that promotes balanced muscle development for the upper body. Ensure you choose an appropriate weight that challenges you but allows for the preservation of form and technique throughout the entire movement.
Muscles worked
Primary Muscles
Biceps, Brachialis, Traps, Latissimus Dorsi, Rhomboids, Teres Major, Teres Minor
Secondary Muscles
Forearm, Erector Spinae, Infraspinatus, Middle Shoulders, Rear Shoulders
Tertiary Muscles
Front Shoulders
