Build Arm and Shoulder Strength with Hammer Front Raise Into Double Hammer Curl

Hammer Front Raise Into Double Hammer Curl

Rep Range

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

Hints

Start in a standing position with your feet hip-width apart, holding a pair of dumbbells at your sides with palms facing inward. Keep your core engaged and shoulders relaxed. Initiate the movement with the hammer front raise: With a slight bend in the elbows, lift the dumbbells straight out in front of you until they reach shoulder height or slightly higher. Control the movement as you lower the dumbbells back to the starting position. Next, transition into the double hammer curl: Keeping your elbows pinned to your sides, curl both dumbbells simultaneously towards your shoulders twice. Make sure to maintain the palms facing inward position. Steadily lower the dumbbells back down to the starting position. Alternate between these two movements for your desired repetitions.

Common Mistakes

Swinging the dumbbells using momentum can diminish the effectiveness of the exercise and potentially lead to injury. Ensure that each movement is deliberate and controlled. During the hammer curl, be cautious not to let the elbows drift forward; keep them pinned to your sides for maximum bicep engagement.

Breathing

Inhale during the downward phase of both the hammer front raise and the double hammer curl. Exhale as you lift the weights during the upward phase of both exercises.

Muscle Focus

Primary Muscles

Front Shoulders, Biceps, Brachialis

Secondary Muscles

Upper Chest, Middle Shoulders, Serratus Anterior, Forearm

Tertiary Muscles

Rear Shoulders, Traps, Core