Build Arm and Back Strength with Hammer Curl Into Side Row

Hammer Curl Into Side Row

Rep Range

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

Hints

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.

Muscle Focus

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