Build Shoulder Strength with Hammer Front Raise Alternating Hold

Hammer Front Raise Alternating Hold

Rep Range

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

Hints

The Hammer Front Raise Alternating Hold emphasizes tension and endurance, as one arm maintains an isometric hold while the other performs a dynamic movement. This combination challenges both stability and strength, ensuring effective muscle engagement. To start, stand with your feet hip-width apart, holding a dumbbell in each hand with a hammer grip (palms facing each other). Keep your arms extended straight down to your sides. Begin by lifting one dumbbell in a controlled manner straight in front of you, up to about shoulder height, maintaining the hammer grip. As you hold that dumbbell in position, raise the other dumbbell similarly. Once the second dumbbell reaches shoulder height, lower the first dumbbell. This means that while one arm is actively moving, the other is statically holding its position. Throughout the exercise, ensure that your movements remain smooth and controlled. The isometric hold in one arm will challenge your deltoids' endurance while the dynamic movement of the other arm will recruit more muscle fibers.

Common Mistakes

Swinging or using momentum is a frequent mistake. Ensure each movement is driven by muscular strength, not momentum. Avoid overarching your back. Engage your core and maintain a slight bend in the knees to stabilize your position.

Breathing

Exhale as you lift each dumbbell. Inhale as you lower it. Ensure your breathing is rhythmic and consistent, matching the rhythm of your movements. Adding the Hammer Front Raise Alternating Hold to your regimen will provide a unique challenge, emphasizing both dynamic strength and static endurance in the deltoids.

Muscle Focus

Primary Muscles

Front Shoulders, Middle Shoulders

Secondary Muscles

Upper Chest, Serratus Anterior

Tertiary Muscles

Rear Shoulders, Traps, Core