Hammer Front Raise Alternating Hold
This shoulder exercise mainly works your front shoulders and middle shoulders, with help from your upper chest and serratus anterior. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Hammer Front Raise Alternating Hold
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.
Muscles worked
Primary Muscles
Front Shoulders, Middle Shoulders
Secondary Muscles
Upper Chest, Serratus Anterior
Tertiary Muscles
Rear Shoulders, Traps, Core
